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  • Writer's pictureCoach Rob

WOD for Thursday 230316

SHAMROCK

21-15-9

Deadlift (225/155)

Push-ups

-Rest 5:00-

21-15-9

Deadlift (185/125)

Push-ups


STRENGTH

3 Sets

10 Barbell Back Extensions 45/35

20 Rotational Lateral Jumps (10 each side) 180deg, 3'/4'

10 Heel Elevated Barbell Back Squats 45/35

5 Tall Box Jumps 30/24

15/12 Cal Echo Bike Sprint

Rest 1 min b/t sets



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