Warm-up: 200m Run then 3rds of: 8 OH Plate Step-up 6 Push-up to Spiderman 20 Toe to Plate Jumps Strength: Back Squat 5@75 3@80 1@85% 5@80 3@85 1@90% WOD: 21-15-9 Front Squat (125/85) T2B *After each couplet complete 30 DU Finish: 3 sets of: 8 Bent Over BB Row 20 Banded HS CurlsRead More
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