WOD

WOD Friday 2-21-20

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21-15-9 reps, for time of: Row Calorie Wall Ball, 20/14 lbs **Goal is sub 7 minutes ** After finishing the wod.. walk or row until the clock reaches the 12 min mark. Cool Down: 3-5 Rounds: 50′ Double KB Front Rack Carry + 10 Double KB Swing (53’s/35’s) Mobilize: 2 min Couch Stretch /side

WOD

Power Hour 2-21-20

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Back Squat 3×3 at 80% 1RM Rest as needed between sets. Finisher: Pause Front squat 5×5 @ 65% (3s pause) BB GM 3×8 Elevated Split leg DB squat 3×8 each leg weighted plank hold 3x :40