Monday October 19th WOD

Warm up:  Tabata jump rope (4 minutes) + top down stretches for neck, shoulders, torso and leg swings

-PVC pull throughs, good mornings and push press

Strength:  Deadlift build (10 minutes)

 

Skill:  Pistols

Conditioning:  5 rounds for time

-5 Deadlifts 275/185, 225/155, 155/105

-10 Pistols

-Every 90 seconds, complete one, 15-ft rope climb

Post:  200m walk and foam rol

Nick ProhaskaComment