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 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 theContinue reading “WOD Friday January 22nd”