February 5th WOD

WU
A. 400m Run
Mobility WOD – Couch Mobilization
Mobility WOD – Bottom Squat Hold 3min

SWOD
B. 5 sets of:
Front Squat – 3 reps @85% of 3RM

Rest 1.5min between sets

WOD
C. 3 Rds FT:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)

Rest 5 minutes, and then . . .

D. 4 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible)

COMPETITOR’S HOMEWORK

**If you come in a second time to the gym:

E. 2000m Row

F. 10 sets of:

Row 60 seconds @ 70-75%

Row 30 seconds @ 85-90%

Rest 1min

Leave a Reply

Your email address will not be published.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