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Thursday
Warm Up: 400 m run 3 Rounds: 9 pullups 9 ring dips These sets are unbroken. Use a partner for spotting and do not drop from bar until all pullups are completed. The same goes for sets on the rings. THEN: 15 pass thrus 15 Overhead Squats Load Bar and warm up to front squat weight WOD: Five Rounds for Time Row 250m 135lb/95lb Front squat, 10 reps 15 GHD sit ups 20 Box jumps, 24 in./20in. Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lb, 24in.) Elyse Umeda 16:35 (95lb, 20in.) Kim Malz 22:44 (105lbs, 24in.) Post time to comments. Comments are closed.
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