Friday

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

30cal Row 

 

Warm-Up

Jump Rope Drills 

Squat Drills 

 

Strength

A.) Front Squat 

15min to find a 3RM 

 

WOD

3 Rounds 

5min AMRAP 

7 KB Thrusters @ 53/35

2 Rope Climbs 

*Rest 2min between rounds 

 

Cool Down 

1.) 4min moderate bike 

2.) Roll quads + hamstrings 

2018-10-07T21:07:00+00:00October 7th, 2018|WOD|