WOD(workout of the day)


Eleven(Time)
Start up
Spend 7 quality minutes Roll quads and calves Lacrosse shoulders, front and rear delt area

2 rds
10 frog jumps
10 lying med ball chest throw choose weight
10 scarecrows light weight….5’s 3’s

Strength
Push Press Deload
5reps 40% 1RM
5reps 50% 1RM
5reps 60% 1RM
W.O.D
Amrap 11
30 KBS 70/55
15 Burpees
100m run

Finisher
50 double crunch
50 slow bicycles

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