SWOD:
Back Squat
3 x 5
Shoulder Press
3 x 5
WOD:
3 Rounds
21 Dead lift (135/95)
21 Toes to Bar
21 Wall Balls (20/14)
21 Burpee Box Jump
100 Foot Farmers Carry (60/45)
***Each round is timed separately. The goal is to perform each round faster. 1st round ideally should be done at a moderate pace. 2nd round performed a little faster and 3rd round should be done all out. You will finish the WOD with 3 times.
***Athletes will rest 2 minutes in between each round.
Advertisements
