Friday, 1/8/2016

Mobility:
Shoulders

Strength:
5×3 Front Squat w/ 3 sec pause on rep 3 (work up to a 3 rep max)

WOD:
AMRAP in 8 minutes:
8 Ring Dips
8 Thrusters (115#/75#)

Core/Accessory:
4×25 GHD Sit-Ups

2×25′ Monster Walks

Post your results to the comment section.

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  One thought on “Friday, 1/8/2016

  1. Pete
    January 8, 2016 at 7:18 am

    95 for one and 115 for the front squats. 4+9 WOD, assisted ring dips and 95 thrusters. 623 calories for the hour.

    Like

    • Nisha
      January 8, 2016 at 11:51 am

      I hate my Fitbit flex now.. I need HR to track burnt calories 😦

      Like

  2. January 9, 2016 at 12:33 am

    Front squats 65#, 75#, 75#, 85#, 90#

    WOD: 4+6, box dips, 65# thrusters

    2×15 GHD sit-ups

    Like

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