Aftermath

Posted: 12/25/2016 in WOD
Tags:
Warm-up

3 rounds:

10 cal row

10 hip ext (4 count down/up fast/2 count pause at top)

2 inch worms

10 mountain climbers (feet come up beside hands)

Strength

Back Squat 12 minutes

1×90% + 30lb

5x40lb less than above

*5-6 warm-up sets

*If you PR your back squat, don’t do the drop set

WOD

For time:

50 toes to bar

50 cal row

50 toes to bar

Recovery 

Alternate between upward dog and downward dog for 2 minutes

up-dog-down-dog

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