Sorry any missed postings, but I was out of the counrty for a few days and didnt get the password on to the staff so they could update the site.. So im catching up and getting back up to speed with all the happenings around the gym.
Group WOD:
Warm up phase: 3 rounds of:
1- minute of jump rope
3- Turkish Get-Ups 25#-45# (each side)
5- Box Jumps
7- Wall Ballz
Strength Phase:
5x5 Back Squats -(looking for 5 rep max)
5X5 Bench Press / Shoulder Press - (looking for 5 rep max)
Main Site WOD:
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Comments