6.28.16

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You might need a little ROMWOD in your life after Monday... Don't forget you can always hang out and hit a quick one after your class.  Just have your coach grab the computer and login so that you can get swole and flexy! 

You might need a little ROMWOD in your life after Monday... Don't forget you can always hang out and hit a quick one after your class.  Just have your coach grab the computer and login so that you can get swole and flexy! 

​WOD

Strength

Strict Press/DB Side Raises Superset

5x10 @ 50-60% 1RM

Use heavy DB weight, but maintain good form

​

Metcon

3 RFT

15 Back Squats @ 135/95

30 Push-ups

45 KB Swings @ 53/35

Rest 1 min between each round

Bar must start on the ground