WOD for Friday, 1/9/15

12
Jan

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

[gallery ids="69956,69957,69958,69959,69960,69961,69962,69963,69964,69965,69966,69967,69968,69969,69970,69971,69972,69973,69974,69975,69976,69977,69978,69979,69980,69981,69982,69983,69984,69985,69986,69987,69988,69989,69990,69991,69992,69993,69994"]]]>