WOD / Blog

11 January 2018

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5) *Start at 60% of your 1 RM WOD: 21-15-9-15-21 Deadlifts (155/105) Wall Balls (20/14) Cool Down: 3 Rounds 10 GHD Wall Balls Sit Ups 10 GHD Extensions

12 January 2018

Warm-up: Coach’s Choice Strength/Skill: Rope Skill Work WOD: Partner WOD 5 Rounds for Time and Reps Partner 1: 2 Rope Climbs Partner 2: ME Double Unders *Rep count = Double Unders Only Cool Down: Partner Choice