2-25-15

Don't forget to register for the open. It starts this Friday. We will do all open wods on the Friday after its announced. If you have any questions ask a coach and we will help.

Warm up: 2 rounds

2 laps

10 walking lunges

10 solider kicks

10 wall balls 10/6

10 pvc pass thrus

 

 

Strength: bench press

Every 2 minutes for 12 minutes (6 sets) preform:

Set 1 5 reps at 50%

Set 2 5 reps at 60%

Set 3 3 reps at 70%

Set 4 3 reps at 80%

Set 5 2 reps at 85%

Set 6 10 reps at 70%

 

Wod: 15 min AMRAP

21 wall balls 20/14

15 cal row or run 2 laps

9 deadlifts 225/155

3 ring dips

 

Cool down: 2 rounds

15 push ups

15 sit ups

15 squats