Friday

Pre Warm-Up

3 Rounds 

10cal on AB 

20 lunges 

+

3 Rounds 

5 inchworms 

10 sit-ups 

5 box jump 

 

Warm-Up

Dynamic 

 

Strength

A.) Back Squat 

4×3 @ 85-87.5% 

 

B.) 5 Sets 

3 Press + 5 Push Press 

 

WOD

11min AMRAP 

30 Box Jump 

10 Hang Power Snatch @ 135/95 

 

Cool Down 

1.) 4min ski erg 

2.) Foam roll lats & t-spine 

3.) Spend 5min on problem areas 

2018-08-08T17:31:05+00:00 August 8th, 2018|WOD|