MONDAY

fullsizerender-12WOD

Strength:
1.) Back Squat
5 x 2
(70% of 1 RM)

2.) Weighted Pull Ups
4 x 3
(70% of 1 RM)

MetCon:
21-18-15-12-9-6-3
Box Jumps (24/20)
Sumo Deadlift High-Pull (75/55)

Endurance Work (Done on your own):
Airdyne Bike : 4 x 2 mins at 65% (rest 2:00)
*For Distance

Mobility Work (Done on your own):
Couch Stretch (1:00 each leg)
Banded Lat Stretch (1:00 each side)
Downward Dog (1:00)