Friday, June 9, 2017

TGIF pose

060917 WOD

A. Warm-up: Coach’s choice

B. Back rack lunges

3 x 10 (5/side)

Superset with kettlebell waiters carry 100 meters ( 5om R/ 50m L )

Rest 2:00

C. 21-15-9

Overhead squats (115/75)

Pull-ups

>> On-ramp

21-15-9

Overhead squat with PVC or empty barbell. Option 2: KB goblet squat

Ring rows

D. Optional cashout

800-meter run