Wednesday 7.31.19

by Spearfishyoga

STRENGTH:

3 Sets

5 Overhead Squats (add weight each set)

5 Strict Pull Ups

WOD:

3 Rounds for Time:

25 Overhead Squats (115/75#)

15 Strict Pull Ups

*Alternate rounds with a partner or rest 2 minutes after each round.  The OHS should be 1-2 sets so scale the weight accordingly.  Were still working on strict pull ups for the month.  Use a band if needed.  You should be able to get your round done in 3 minutes or less.

FINISHER:

7×20/15 Calorie Bike Erg

*For Time, Alternate with a partner for 7 sets each.  These should be hard intervals.  You can also do this on a rower or ski erg!