WOD

Wednesday Strength Con/Inj Prev Rest 3 minutes 15 minutes 21-15-9 then Press 10,10,10 Push Ups 21-15-9 Walking Lunge 10,10,10 21-15-9 Pallof Press Band Pull Aparts... Read More

Tuesday Dynamic Warm up Skill Metcon Stretch Then 3 Rds. Not for time: 20 minutes of: Every other minute for 18 minutes Box Jumps x10... Read More

Monday Warm up Strength Metcon Dynamic Front Squat 10,10,10,10 For Time: 3 Rds not for time Renegade Row 8,8,8,8 100m sprint shuttle 50m kb rack... Read More