Wednesday March 2nd WOD

Warm up:  800m jog + dynamic stretching followed by:

50-40-30-20-10

-DU’s

5-10-15-20-25

-American KBS 70/53 (Russian swings)

 

 

Mobility and WOD prep:  15 minutes

 

Conditioning:  For time

21-15-9

-Deadlift  185/115 (sub 155/95)

-Box jump 24/20”

-Rest 5 minutes then perform:

 

-500m row

-40 Toes to bar (sub hanging knees)

-30 HR Push ups

 

-Score these workouts individually (time for each workout)


Post:  200m cool down walk + stretch and foam roll

Nick ProhaskaComment