Monday’s Wod 7/9/18

Monday’s Wod 7/9/18

Run 4x50m Sprints

OVH Squat practice with PVC

Overhead Squat
4 Sets
9 reps/set @ 65-70%
Rest 3-5 min between sets
Metcon (Weight)
Alternate A1/A2 for 3 rounds:

A1. 8 Seated DB Press @ AHAFA (leave 2 reps in reserve)
Rest 1 min before A2.

A2. 8/side Single arm DB Row (leave 2 reps in reserve)
Rest 2 min before A1.

Metcon (Distance)
“The Midwestern” Invervals

Row/Assault Bike/Run
mix modalities as wanted

20 rounds of 30 seconds HARD work: 30 seconds recovery

2018-07-09