WOD Friday January 22nd

Warm up: Row 500 meters, 10 Good mornings, 30 sec bottom of squat hold, 10 back extensions, 30 sec bottom of squat hold

  1. Back Squat: 3,3,3 @ 90%

2. Three sets of Max reps: Kipping pull ups

Rest three minutes between each set

3. For Time:

100 Air squats

50 Kneeling Squat jumps

Every minute on the minute stop and do 5 clapping push ups/ 3 clapping push ups

6

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s