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Monday 10.23.2017

POSTED ON October 22, 2017

Monday | 10.23.2017

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Warm Up:

:15 pronated dead hang
5 squats with press out
25ft duck walk forward and backwards

x2-3 sets

Strength:

Every 2min x4 (16 total min of work)

1st min Back Squat Cluster 3.3.3
2nd min Strict Pronated Pull Up 2.2.2

WOD

Level 1 (RX)

400m run
21 toes 2 bar
12 burpees

x3

Level 2 (Intermediate)

400m run
15 toes 2 bar
12 burpees

x3

Level 3 (Beginner)

400m run
15 hanging knee raises
12 burpees

x3

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