Friday, January 9th

Warm up:  3x250m row, DU’s and coach led bodyweight drills

*Strength:  Deadlift 5x3 at 65-70%

                  Weighted pull ups (5 sets to build)

                  Weighted ring dips

*Performed as a triplet

WOD 1.  21-15-9

             -Wall balls 20/14#

             -KBS 70/53# (Russian)

Rest 2 minutes

WOD 2.  3 rounds

             -10 Pistols

             -10 Ring dips

             -20 DU’s

Rest 2 minutes

WOD 3.  500m row for time

 

 

Christine ProhaskaComment