February 4, 2016

 In W.O.D.

Warm Up

400 M run

10 Goblet Squats light weight

:10sec HS Hold

8 Dips

Strength

Back Squat

5-5-5-5 betw 75%-80% phyf

WOD

100 M Farmers Carry 70’s/53’s

3 Ground to Shoulder w/ stones

8 Shoulder to OH client choice on weight (must be Hvy but UB)

200 M run

3 rds Not for time

Cool Down

Foam roll

 

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