Tag: NikeTraining

MGW WOW 020917

WARM UP
AMRAP 10′
250 mt Row/200 Run
10 PVC Shoulder Dislocate
10 Wipers
10 Sit Ups
10 Down Ups

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
BENCHMARK WOD
“KELLY” 
5 Rounds For Time
400 meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
Compare to 15/03/17

ACCESSORY WORK
A) Row
4×60 Calories
rest 2 minutes between sets

B) EMOM 8 minutes
Odd: 6 Strict Pull-Ups
Even: 9 Front Squats 60/40

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