January 23rd WOD

200m Run
Dynamic Warm Up

WARM UP: Push Press Work
3×5 Shoulder Press
Light Warm Up Set…
1st Set: -10lbs of 5 Rep Max
2nd Set: 5 Rep Max
3rd Set: +10lbs of 5 Rep Max

10-7-4 Unbroken Push Press (find your “Workable” weight) 1min Rest in between Sets

Partner WOD: “Batman and Robin”
3RFT – 10min Cap
10 Partner Wallballs @ 20/14#s
10 Partner Deadlifts @ 225/155#s
10 Partner Ball Slams
10 Burpees over bar (Total)

Rest 3 mins…
500m Cool Down Run

Leave a Reply

Your email address will not be published. Required fields are marked *