WOD Blog

Sat, Jun 28 2014

Back Squat 5 x 5 June 28, 2014


(Rounds)
Warm up
Dots 2x
Butt Kickers
High Knees
Walking Lunges
Zombie Walks

Mobility
Crossover Symmetry
Shoulder Distractions
Hip Distraction
Spiderman PNF Stretch

Strength
Back Squats (5 x 5)
Work on form and increase in weight

WOD
AMRAP 10 minutes
10 Goblet Squats (50# DB)
15 Push-ups
20 Sit-ups
15 Box Jumps (24)
05 Pull-ups

Finisher
500 meter row for time


1st3 RxDerrick Wils Sat, Jun 28, 2014

Derrick Wils3 Rx
Rope Climb drills. 2:10 for 500 meter row