Monday February 1st WOD

Warm up:  800m run + 3 rounds of:

-20 Russian KBS

-5 Strict pull ups

-5 Dips (bar or rings)

-10 Alternating lunges

 

Mobility:  Coach-led

 

Strength:  Back squat

-3 at 70%

-3 at 80%

-3+ at 90%

 

LV A. Conditioning:  For time (15 minute cap)

-1,000m row

-40 Alternating Pistols

-20 Ring Muscle Ups

 

LV B. Conditioning:  For time (15 minute time cap)

-1,000m row

-40 Band-supported pistols

-20 Ring dips (banded or unbanded)

 

LV C. Conditioning:  For time (15 minute time cap)

-1,000m row

-40 Air squats

-20 HR Push ups

-20 Hanging knees

 

Post:  400m jog + Foam roll