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