• Neil Foley

WOAH Friday 19/02/21

Part A: Sprint WOD – Every 90s X 10 (15 mins)

10 Jumping Squats

10 Push ups

10 Sit ups

*move as fast as possible...if 90s is too long, make it an EMOM!

Rest as needed


Part B: Strength WOD – 3 rounds for quality of each segment

1. 10 Seated DB Shoulder Press

8/8 DB Bent Over Row

2. 12 [1+1/2] Squats (down, halfway up, down, all the way up)

12 KB/DB Deadlifts

3. Plank Complex:

30s Full Plank

30s right arm Plank

30s left arm Plank

30s Rest

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