So great to see PJ and Angie in the box.
WARM-UP:
400m Run or 500m Row
2 Rounds of Cindy
Dynamic Stretch With Bands
STRENGTH:
Back Squat
10/30 8/35 6/40
10/35 8/40 6/45
10/40 8/45 6/50
Base your %’s your 1RM Back Squat
WOD: TAKE IT WITH YOU
For time:
4 rounds
25 G2OH w/plate 45/25
2 Rope Assent
400m Run w/plate
Women 10-15-25-35
Men 15-25-35-45
If you Row it is 800m.
ICING:
3 sets of Max Reps – Ring Dips
KOT – Tib Raises 20 Reps