Tuesday Week#2 Volume

Warm up

2 minutes jump rope

Dips

Pull ups

GHD back ext

Hollow rocks

Lunges

Skill

OHS

WOD

“Nancy”

5 rounds of:

400m run

15 OHS

CFE
Warm up
3 rounds of:
10 wall ball shots
10 KBS
10 box jumps

Skill
Back squats

WOD
Row 1000m
5 back squats
Row 800m
5 back squats
Row 600m
5 back squats
Row 400m
5 back squats
Row 200m
5 back squats