wow-monday

W.U.  Coach Talk

General W.U. 1 Round of

  • Spiderman :30/:30
  • 10 x Frog Squats
  • Pigeon :30/:30
  • 3 x Inchworms
  • 2 Min Bike/Row

Strength:   2 Parts

  • A.  Elevated weighted squat to work depth
  • B.  Elevated BW Lunges

Reps of each will be 15-12-9

W.O.D  4 RFT of

In a 2 min window complete

  • 15 x American KB Swings 70/53
  • Remainder of Time Burpee Box Jump Overs 24/20

**Score is the amount of Burpee Box Jump overs you get

1 Min Rest, then Repeat