We battled all weekend through some tough WOD’s. We even suffered some big injuries but never gave up. Precision here is your 16th fittest team in So. Cal!!
WARM UP:
4 x 500 M. Row
*On sets 2-4, Men try and maintain a 1:40-1:45 pace. Women 1:50-1:55. Do the best you can and have fun!!
Then: 5 Min. of Shoulder and Hip Mobility
SKILL:
3×1 Weighted Ring Dips
*Go as heavy as possible.
LIFT:
20 Rep Back Squat
*Add 5lbs to the weight you did last.
*Warm up your hips and get loose. Then perform 1 set of 20 reps. Go straight through without stopping. If this is your first time start at or below 60% 1RM.
Last Week of this. Get after it!!
WOD:
“#5”
21-15-9
Dead Lift (275/185) (225/155) (185/135) (165/115)
Box Jumps (30/24) (24/20) (20/12)
POST WOD:
Foam Roll
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