MWOD: Smash quads on roller x 10 passes/leg
Lax ball glutes x 1 minute/side
Stretch Calves and Ankles x 2 minute/side
Bottom Squats x 3 minutes
Squat : 5 @ 65% 5 @ 75% 5+ @ 85%
WOD: 4 RFT (45/65)
7 Cleans
7 Front Squats
7 Push Press
BAR MUST NOT BE DROPPED WITHIN THE ROUND. 5 BURPEE PENALTY!
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