WOD-5/23/18

May 23, 2018

Warm-up
• 200 Single Unders
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Goblet Squat Hold 53/35
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
Strength
Bench Press
• 5-3-1 reps, work up to 95% of 1RM
Weighted Dips
• 5-3-1 reps, work up to 95% of 1RM
Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#
Conditioning
8 min AMRAP:
• 10 Dumbbell Thrusters 45/20
• 15 Box Jump Overs 24/20” 

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