FORCE(Tuesday)
1.Warm-up (10 mins)
Stretch
3RDS
5 Ring Rows+10 Push Ups+15 Air Sqt
2.Lift(9 mins)
Clean
EMOM x9
4@80% of 1RM
*If you do not know your 1RM you will build to a heavy 4RM over the EMOM
3.WOD (21mins)
E3M21M
5 Pull Ups
10 Push ups
15 Squats
250m Row
*If there’s a large group in class we will incorporate the bike and have people start on the ERG.
4.Injury Prevention (5mins)
Shoulders/Midline Stabilization
3RDS
DB Side Raises x12
DB Bent over Raises x12
DB Single Arm Press x12/arm
Categories: Daily WOD
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