Monday 9/21/15

Strength:
Back squats
5-5-5-5-5 @ 80% of 1 RM

*Set of 3 weighted pull ups between back squat sets (5 total)

WOD:
7 min AMRAP – 3-6-9-12 etc…
Thrusters (100/65)
CTB pull ups

*Score for total reps

Unloaded:
6 rounds
20 sec KB swings
10 sec rest

Rest 1 min

6 rounds
20 sec plank hold
10 sec rest

Rest 1 min

6 rounds
20 sec burpees
10 sec rest

Rest 1 min

6 rounds
20 sec mountain climbers
10 sec rest

*Score for total reps

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Posted on September 20, 2015, in WODs. Bookmark the permalink. Comments Off on Monday 9/21/15.

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