Sunday October 22, 2017

22
Jan
Written by admin

Warm-up: 4 Rnds - :15 of each~ -Jumping Jacks -Air Squats -Mountain Climbers -Jumping Air Squats

Hip and Shoulder Mobility

Strength: High Bar Back Squats 2X5 @ 80% 2X3 @ 85% 3X1 @ 90% Rest 60 seconds between sets

WOD: 5 rounds for total working time of~ 3 Muscle-Ups + 5 Ring Dips 15 KB Swings (70/53#) 50 Double-Unders (Rest 1 Minute between rnds) or 5 Rnds for total working time~ 9 Pull-ups 12 Push-ups 15 KB Swings 25 Lateral Paralette Jumps (Rest 1 minute between rnds)

 
1970-01-01

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