01.10.2022 Members of the Month WOD

Daily WOD

Jan 10

Warm Up
2 rounds
20 alternating walking lunges
10 barbell high pulls
10 barbell strict press
1:00 cardio choice

Strength
barbell hip thrusts
3 x 8 reps @ 85% of your DL max
*between sets perform 20 banded lat pull downs + 5 scap pull ups

WOD
Koskey 20:00 EMOM
min 1- 15 KB swings 53/35
min 2- 20 wall balls 20/14
min 3- 20 sit ups
min 4- 15 push press 95/65 75/55
min 5- 12/10 cals bike