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Monday Jan 29th WOD


Strength: Press 3x3 @ 90%

Rear Delt Flys: 3x12

Conditioning: 20min AMRAP

200m Farmers Cary (40/30lb)(30/20lb)

20 Push Press (95/65)(75/55)

40 Lateral Bar hops

IF anyone would like to switch it up and use Dumbells for the Push Press MEN will use a weight btwn 30-40lb, 15-25lbs for Woman. 40lb and 25lb is RX. You will also use the dumbell to hop over for the lateral hops.


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