February 24, 2016

February 23, 2016
| No Comments

​

a) WARM UP:

Between posts:

  • burpee broad jump there
  • 5 squats
  • jog back
  • 10 pass thrus
  • side shuffle there
  • 5 push ups
  • side shuffle back

Repeat!


b) STRENGTH:

15 min max.

Superset:

  • 8-10 dips (work on your kip efficiency)
  • 10 bent over rows
 

c) WOD:

Row 2k m

At the 10 min mark, 10 min AMRAP of:

  • 3 deadlifts (275/155)
  • 6 box jumps (24/20)
  • 9 HSPU (open standard)

Score the # of m rowed and the reps.
d) ACCESSORY WORK:

 

WOD