Friday April 17th WOD

Warm up:  10 minute circuit including jump rope and BW drills

Strength triplet:  Bench 3x70, 3x80, 3+ at 90

                         Weighted Pull ups

                         Ring dips

Conditioning:  For reps

                      -30 seconds KBS 70/53 (Russian)

                      -30 seconds Box jump 24/20”

                      -30 seconds Sit ups

                      -30 seconds Burpees

                       Rest two minutes

                       Complete 3 total sets

Post:  Foam roll

Evening class at 4:15pm only.  Open gym from 5:15-6:30pm.  Set up for Festivus begins at 5:30pm-join us if you can!  Email christineprohaska@gmail.com for more information.

Nick ProhaskaComment