Home / W.O.D. / 10/09/2017 Monday Workout

Warmup

Strength
Overhead Squat (1RM/blue sheet)
Warmup Sets: 5 x 50%, 5 x 65%
Working Sets: 3 x 5 x 75%, 2 x 3 x 85%
3 sets of 5 reps, then 2 sets of 3 reps
Accessory: 20sec Superman Hold after each set

Workout
20 Shoulder Touches (R=1,L=2)
30 KB Swings
40 Lunges (R-1,L=2)
15min AMRAP

 

 
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