Warm up: basic (run)
Stretch: quads, hamstrings, and upper back
WOD: 3 ROUNDS FOR TIME:
30 Box Jumps @ 24/20"
20 Split jump lunges w/ 25/20# dumbbell in hands (10 ea side)
10 chest2bar pull ups
Stretch: quads, hamstrings, and upper back
WOD: 3 ROUNDS FOR TIME:
30 Box Jumps @ 24/20"
20 Split jump lunges w/ 25/20# dumbbell in hands (10 ea side)
10 chest2bar pull ups
Welcome home Hookmasters! If you haven't joined the site, join! That way you can post your scores and times. Or tell me if the WOD was good,bad or you just have quetions. If anyone has pics of the deployment they want posted, let myself or Josh know.
ReplyDeleteThomas
13:20 rx'd
ReplyDelete