MWOD: -Row (2 minutes)
-Outside hip on box or bench (1 minute/side)
-Smash calves on roller (1 minute/ side)
-Stretch calves (1 minute/side)
-Bottom squat (2 minutes)
Lift: Squat 3x10 reps @ 70%
WOD: 10-9-8-7-6-5-4-3-2-1 for time (20 minute time limit)
Chin ups
Hand release push ups
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