Mwod: Band hip stretch from rack x 2mins/side, Band shoulder stretch x 3 ways-30 sec/way, Stretch calves x 1 min/side
Floor press- work up to heavy set of 5 x5 reps
WOD
2-3 Rounds
AMRAP in 3 mins
Row 100 m
9 KB Swings 50/35
Rest 1 min
AMRAP in 3 mins
6 Push press 95/65
12 Sit ups
Rest 1 min
AMRAP in 3 mins
10 Split jumps
12 Wall balls
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