Mobility-Hip and Ankle Prep
Warmup-Run 800m
then, Every 30 secs for 3 mins
5 Wall Balls + 5 Ring Rows
A) Back Squats
3×3@70% *2 mins rest
2×3@80%*2 mins rest
then, 4 mins rest and
1×3+@90%
*compare to 5/9/16 and add 5-10 to each percentage if possible
B) WOD: 4RFT
30 Wall Balls (20/14)
2 Rope Climbs
*15 min cap
*Add remaining reps as seconds to score
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