Blog/WOD

Monday WOD 9.12.16

Happy Monday! Congrats to Melissa, Steph, and Kristina for placing 5th our of 90 teams at the Granite Games this past weekend. Way to go ladies! All the hard work is paying off!

Skill

Front Squat w/ 5 second pause

5×3 reps (no less than 70% for working sets)
*work up to heaviest load
*try to increase weight each set

WOD

600m run buy in

then

3-RFT
15-Pull-ups
20-v-up
25-Wall ball

then

600 m run cash out