MWOD: Prower x Down and Back, Roll upper back x 20 passes, Roll quads x 20 passes, stretch calves x 1 minute/side, couch stretch x 1 minute/leg,
WOD: 1 Round For Time:
Pain Tornado
250m Row
100 Lunges
90 Sit-ups
80 Jumping Jax
70 Squats
60 Russian Twist
50 Rope Slams
40 Body Rows
30 Push-ups
20 T-get-ups
10 Burpees
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