WOD 03-30-2017 Warm up: 5 min jump rope Strength: press (5-5-3)(5-3-1) WOD 5 Hang cleans 155/105 10 wall balls 15 med ball cleans 5rft Cool: stretch and roll
WOD 06-25-2015 strength/skill- bent over row, floor or bench press- 5 reps each, 5 rds TABATA- KB swings, goblet squat,kb russian twist, burpees
WOD 02-10-2015 Warm up 3 min jump rope 3 min row Str Back squat 3-3-3-3 Wod 100 m walking lunge with plate overhead 45/25 100 sit ups 1000m run