Go Ralph Go
Warm up
- 10 bar shoulder retractions, make sure your body is tight
- 10 bar lat retractions
- wall walk and hold for 10-20 sec, body tight
- 10 – 3 point dowel squats
- 20 – 3 point side to side lunges with dowel
Chooses 2 strength and no Wod or 1 Strength and WOD
STRENGTH Strict Press, look it your book for your stats 10 – 5 – 5 – 3 – 3 – 3 Back Rack Lunge 10- 5 -5- 3- 3- 3 WOD 3 Rounds: 10 Front Squats (185/135)MW 20 sec bar hols , get chin tucked under the bar 50 Double-unders/100 singles