Monday 11/16/15

Strength:
Back squat
5 reps @ 50% of 1 RM
5 reps @ 60% of 1 RM
3 x 5 @ 70% of 1 RM

WOD:
3 rounds
12 bent over BB rows
Rest 30 sec
12 DB strict press
Rest 30 sec
60 sec plank hold

*Pick weights that are challenging but still allow for good technique

Unloaded:
4 rounds
10 ring rows
15 KB sumo deadlift highpull
20 flutter kicks – 2 count exercise

image

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Posted on November 15, 2015, in WODs. Bookmark the permalink. Comments Off on Monday 11/16/15.

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