Saturday

Pre Warm-Up

3 Rounds 

10 KBS

5 Inchworms 

10 Band Pull Apart 

+

3 Rounds 

10 Sit-Up

10cal AB 

 

Warm-Up

Dynamic 

 

Strength

A.) 4 Sets 

10 DB Curl To Press 

10 Renegade Rows 

15sec Single Arm Hold 

 

WOD

5 Sets 

8 Burpee Box Jump Over 

20 Wall Ball 

8 Burpee Box Jump Over 

2min Rest Between Sets 

 

Cool Down 

1.) 5min Row – HARD!

2.) Rolls quads and lats 

3.) Spend 10min on problem areas 

2018-12-03T00:30:56+00:00December 3rd, 2018|WOD|