WOD 12.12.14 Friday

Warmup: Foam roll + Agile 8

Then, 3 Rounds:

  • 5 Broad Jumps
  • 10 Bar Shoulder Press
  • 15 Back Squats

 

A. Back Squat (7×5)

  • 5-5-5-5-5-5-5
  • spend 5-8 minutes to find working weight, then count sets. (Aim for 75% of 1RM)

B. “JT”  21-15-9

  • Handstand Pushups
  • Ring Dips
  • Pushups

C. MOB

  • Foam Roll Squat Muscles
  • Post/Ant Ball Smash
  • Static Hammies
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