We warmed up with a lot of shoulder mobility drills and stretching of the legs, especially hamstrings. Which included some windmill's, which felt great.
Focus: Back squats, 5x5 cross sets
1x3 - 140 Kg (308.6#)
3x3 - 160 Kg (352.7#)
WOD: 3 rounds, individually timed, 2 minutes rest between rounds
250m row
25 wall balls
Score/Time(s): R1-1:33, R2-1:32, R3-1:38
Calories burned (including warm up, focus & WOD): 712
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