WOD20012020

Warm up :

A. 2 rounds 1 minutes Bike @low intensity 5 Single leg deadlift with KB/DB 30M KB Single arm OH walk

B. Goblet squat hold + ankle shift 2 sets , 10 reps/side

Strength:

A. Back squat

3 Reps , Every 2-minutes x 6 Rounds

Conditioning:

Every 2:30 x 5 Rounds

12 pistol squats 9 Hang Power Clean 135/85 lbs 6 Front Squat 135/85 lbs

Accessories:

A. banded legs curl

3 sets , 50 reps

B. pallof press

3 sets , 20/side