Warm Up
Run or Row
2 rounds
1 length spider man push ups
1 length frog hops
push ups:
5 close 5 wide 5 normal
Strength
Bench Press
5-4-3-2-1
70-75-80-85-90%
WOD:
10 min AMRAP
15 WB 20/14
12 Burpess OTB (bar facing)
9 front squats 155/105
Posted on Apr 7, 16
Warm Up
Run or Row
2 rounds
1 length spider man push ups
1 length frog hops
push ups:
5 close 5 wide 5 normal
Strength
Bench Press
5-4-3-2-1
70-75-80-85-90%
WOD:
10 min AMRAP
15 WB 20/14
12 Burpess OTB (bar facing)
9 front squats 155/105
Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.