WOD for Friday, 1/9/15


WOD for Friday, 1/9/15

Strength: Press 5,3,2 – 1st set at 75% of max, 2nd set at 85% of max, 3rd set at 95% of max Rest 1 minute Choice of a “Squat” Bodyweight Progression Super Slow Air Squat, Prisoner Squat, Russian Step-up or Skater’s lunge Rest 1-2 minutes

Met-con:  Complete as many rounds as possible in 15 minutes of: 5 burpees 15-foot rope climb, 1 ascent 30 double-unders

Stretch: Full Body Stretching Series #3

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