1 mile run
Coach's choice dynamic
Strength
Gymnastics skill work
Conditioning
Partner WOD
"Nasty Girls"
3RFT
50 Air squats (alternating partners.50 Total)
7 Muscle ups (Each or sub 7 pull ups/Ring rows + 7 Ring dips/dips)
10 Hang Power Cleans 95/135 (5 each alternating)
* You may chose to go at this one alone but it is a fun partner WOD as well!
Recovery
Stay for mobility
No comments:
Post a Comment