Friday, August 5th WOD

Warm up:  Group jog + basic BW drills and PVC work

-Banded good mornings

Strength:  Deadlift 5 at 65, 5 at 75 and 5 at 85%

Skill:  Bar muscle ups


-Advanced athletes will perform 3-7 reps every minute for 5 minutes

-Intermediate athletes will perform jumping or banded

-Beginner athletes will perform banded pull ups and (banded) bar or ring dips

Conditioning:  For time

-50 Calorie row

-40 Air squats

-30 Push jerks

-200m Farmers carry

-100 yard Broad jump (outside)


Nick ProhaskaComment