Warm-up
40m Cross-over steps
10 Ring dips
40m Giant steps
10 DB Shoulder press
20m Lunges
10 OHS w/PVC
20m Backwards lunges
Stretching and discussing class for the day
Strength/Skill (after WOD)
Weighed dips 2-2-2-2-2
WOD
As many rounds as possible in 10 minutes of:
3 Shoulder press (.75/.5 bodyweight)
9 Weighted lunges (.75/.5 bodyweight)
Recovery
Short Stretching and Mobility Sequence
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