WOD – 010419

1. warm up :

  • 10 reverse lunges
  • 10 cossak
  • stretch

2 sets :

  • 10 calf raises (off box or plates)
  • 10 single leg squat (off box or plates)
  • :30 front squat hold

2. tempo front squat : 5 x 2 @ 70-75% of 1rm

 

5 rounds : every 4 – min

  • 30 double unders
  • 15 wall ball*
  • 30 double unders
  • 10 burpees to target

*challenge : HEAVY wall ball

 

 

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