Wednesday October 21st WOD

Warm up:  Coach led dynamic BW drills including lunges, soldier march, inch worm with a push up, high knees and butt kickers

-200m all out sprint


Strength: 15 minutes to build bench and warm up pull ups

Conditioning:  4 rounds for time

-400m run

-Bench, 10 reps at 205/115 (sub 185/95, sub 155/75)

-ME Pull ups (strict or kip-no butterfly, sub ring row for beginner)Clean and jerk

Post:  Banded shoulder work

Nick ProhaskaComment