Monday, March 9th WOD

Warm up:  800m run + BW drills and coach led mobility for ankles and hips

Strength:  Back squat- 3 at 80%, 3 at 85%, 3+ at 90%

Technique:  Row

Conditioning:  3 minute AMRAP

                     -10 Front rack lunges 95/65; 75/45

                     -10 HSPU (sub regular push ups)

                      2 minute AMRAP

                     -Row for calories

                      1 minute AMRAP

                      -Burpees

Post:  Foam roll

Nick ProhaskaComment