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Monday, 6/9/14

Monday, 6/9/14

WOD

Back Squat- 2-2-2-2-2

Rest

3 RDFT

  • 250m Row
  • 20 Box Jumps (Rx: 30″/24″, L2:24″/20″, L3:20″/18″ )
  • 20 K2E (L2/3: Knee Raises)
  • 20 Burpees

Performance WOD

Front Squat:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85%

50 Leg Extensions

RESULTS:

jul9

Serving the Rosslyn, VA Community FOR OVER 10 YEARS
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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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