Strength
1a. 4 x 8 Front squat at 72-78%
-rest 1 minute-
1b. 4 x 10 Hip extensions
-rest 30 seconds-

WOD
3 Rounds
45 seconds Row for cals
-rest 45 seconds-
45 secs Wall balls 20/14#
-rest 45 seconds-
45 seconds Ring dips
-rest 45 seconds-

*Rx+ = Muscle-ups for ring dips

Comment