10.13.2021 WZA BIENVENIDO O NO


JOHN and MICHELLE

Warm-up:
Row 15 Calories, 2 Rounds of Cindy
Dynamic Stretch
5 Sprints

Strength:
Back Squats on Slant Board
10 (5)5
Build Weight conservatively.

WOD: WZA BIENVENIDO O NO

For Time:

10 to 1
Toes 2 Bar
Angel Press 50/35

Time Cap: 12 min.

Ages 50-64: 35/20

Ages 65+: 20/15 

Scaled/ Beginner:Use DB weight for you age division and K290

Icing:

KOT – KOT Squat 5 Reps