WOD: Wednesday November 13th

MOBILITY

  • hip flexors, shoulders, chest, triceps 
STRENGTH 
Complete 5 rounds 
  • max time pull-up hold
  • rest 
Bent over barbell row
  • 5-5-5
CONDITIONING 
AMRAP in 15 minutes
  • 5 power clean 135/95
  • 10 sit-ups
  • 12 pull-ups 


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