wow-monday

W.U.  Foam Roll and Band Work

Strength:  2 Parts

A:  Back Squat

  • 4 sets of 5 @ 75%

B. 5 Rounds, Each a Sprint

  • 15/12 Cals Bike
  • 8 x Box Jumps (add height each round to box jumps)

**REST a Full :60sec after each round

W.O.D 12 min Clock, Complete the following

  • 50-40-30-20-10, DU’s/ triple singles
  • 25-20-15-10-5,  Wall Ball 20/14
  • 5-5-5-5-5, 8-Count Body Builders