Daily WOD

Monday 6.12.17

Training: 5 Sets of: Back squat x 5 reps, building in each set. First set should be above 70% of 1 RM -then- 3 Rounds for time of: Run 400m 30 Wall balls 20/14

Saturday 6.3.17

Training: 5 sets of: 3-5 heavy Sumo Dead lifts 6-8 strict pull ups Max rep Dips- bar, ring, box…you choose -then- 15 min AMRAP Run 250m 15 Toes to bar 9 Sumo Dead lift high pull 135/95

Wednesday 5.31.17

Training: Build to a heavy push press x 3 reps from the rack -then- 4-6 sets NFT 8 single arm row each side 100 ft Low knee bear crawl 100 ft farmers carry 20 weight step back lunges, hold DBs or… Read more »