This weeks theme for Friday Night Throwdown is BLACK OUT! See you all there. 

615p Striking

Dynamic Warm Up – Mobility Prepare for..

A: WOD  Sweaty Then Flexy”

5 min max cals on Ski Erg

-Rest 1 min-

5 min max cals on Assault Bike

-Rest 1 min-

5 min max cals on Row

B. ROM WOD:

Right side Dragon
Lizard
Fragon
Pigeon R/L

Strongman:
Find 5 rep max sumo deadlift

Then

Stone over yoke X3 w/ yoke at chest height @135/115
Shuttle run 50m (down and back on green)
Sumo deadlift X5 @ 85% of 5 rep max

 

 

Leave a Reply

Your email address will not be published.