Monday

Pre Warm-Up

3 Rounds 

10 cal on Row 

10 lunges 

5 Push-Ups 

+

3 Rounds 

10 KBS

10 Sit-Ups

10 Air Squat 

 

Warm-Up

Dynamic 

Clean Drills 

 

Strength

A.) OTMx12 

1 Full Clean 

*No % – start moderate and work high 

 

WOD

6 Rounds 

1min Max Cal On Rower 

1min Max Reps – Bar Facing Burpees 

1min Push Press @ 75/55 

1min Rest 

 

Cool Down 

1.) 3min ski erg- moderate 

2.) Roll lats & t0spine 

3.) 2min pike + hamstring roll 

2018-10-07T21:12:10+00:00 October 7th, 2018|WOD|