:startwod:
Warm Up
Mobility and Line Drills
3 Warm Up Sets on Shoulder Press
Strength Workout
Shoulder Press
5 Reps @ 75%
3 Reps @ 85%
1 Rep or more @ 95%
Conditioning Workout
3 Rounds for time of:
25 Wall Balls 20M/14W
25 Power Snatch 95M/65W
Cool Down (10 – 15 minutes)
Stretching and Mobility
Endurance 3 + hours after CF
Run 5K
Run 10K if no CF today
:endwod:
IKFF CKT Level 1 Cert @ The Playground Gym
