Workout of the Day

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W.O.D

Pigeon stretch
3x
Sampson 5/5
15 sec squat hold
5/5 windmills

"Rancy"
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS

3x 10 strict pullups or DB rows with pauses depending on load and ability level 3x10 RDL with DB or KB 3 sec down 2 sec hold!!!

Post W.O.D.


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