Monday, January 20, 2020

012020WOD

A. Warm-up: Coach’s choice

B. Back Squat

Every 2 Minutes For 12 Minutes (6 Sets)

Set 1 – 5 Reps

Set 2 – 3 Reps

Set 3 – 1 Rep

Set 4 – 5 Reps

Set 5 – 3 Reps

Set 6 – 1 Rep 

C. For time

600 meter run (sub sub 30/25 cal bike or 50/40 cal row)

Followed by…

3 Rounds 

10 C2B Pull-Ups

20 American Kettlebell Swings @53/35

>>Modifications will be given