WOD

Monday, January 7th

01/07/2019

WARMUP:

 

AMRAP x 10:

 

1:00 Row

 

10 Air Squats

 

10 Step Ups

 

5 Burpees

 

5 Strict Press (empty barbell)

 

 

 

EXTENDED WARMUP:

 

Review movements

 

Perform 5 reps of each movement in workout

 

 

 

WORKOUT:
FIGHT GONE BAD
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 REST-

 

 

 

FINISHER:
Posterior Chain Pump
3 Sets
30 Glute Bridges
*Every 10 reps, pause at the top and hold for :15