Warm Up:
Dynamics
Mobility
15 Mins of Skill Work: Pull Ups and/or toes to bar
Strength: Bench Press
10 MIN EMOM 3 reps @ 70%
WOD: 10 MIN CAP
21-15-9
Wall balls
DU
Cal Row
Rx2: less weight/height/depth on wall balls, DU attempts for DU
*apologies to those who did the Thanksgiving wod, it's gonna be a lot of the same hurt!*
RUN: 6 x 400 m
1 1/2 min rest between rounds
SILVERS:
Strength: Bench 10 x 3
WOD: 21-15-9
Wall balls
Parallette or Line hopovers
No comments:
Post a Comment