Colorado Open Masters Competition WOD #5 Workout
The following is the final WOD from the 2012 Colorado Open Masters Competition held in Denver this past weekend.
Warm Up:
3x
10 Squats
5 Toes to Bar
10 Push Ups
5 Tire Flips
Mobility:
PNF Hamstring
Standing Forward Bend
Sit in Squat
MetCon:
30 Back Squats @ 185 lb. (hip below patella)
30 Pull Ups (chin over bar)
30 Ball Slams @ 20 lb. (full extension at top and must catch ball on first bounce after slam)
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