WARM UP

Team row off
Shoulder MOB

STRENGTH

3 X 4 Tempo Front Squat
(4 seconds down, 3 second pause)

CLANG & BANG

Happy Bday Winty WOD!!!!
Fight gone bad style
3 Rounds of
1:00 Ab Mat sit Ups
1:00 Plate Lunges (45/25)
1:00 Push Ups
1:00 SDLHP (75/55)
1:00 Wall Balls (20/14)
1:00 Rest

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Posted
AuthorBen Magnone