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OUR BLOG

Mon.1.11.16

By CoachBo | In WOD | on January 10, 2016

Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats

Strength:  Back Squat

WU: 5/5/3 @ 40/50/60% 1Rm

Work: 3/3/3+ @ 70/80/90% 1RM

WOD:  3 Rounds for time

100m OH fast-walk with plate

15 Decline Pushups

15 1-legged KB DL (each leg)

15 Ring Fall-outs

Cooldown: Roll out and stretch

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