July 20, 2016

 

a) WARM UP:

Run 400m

  • 10 leg swings – front/back & side/side
  • 10 beat swings
  • 10 air squats
  • :45s wall stretch

 

b) STRENGTH:

4x Superset:

 

c) WOD:

4x:

3 min to complete:

  • 200 m run
  • 10 OHS (95/65)
  • Max Effort Push Ups

Score = Total number of push ups

d) ACCESSORY WORK:

3x

  • 60 sec weighted plank
  • 20 Russian Twists
  • 10 strict T2B

 

e) RECOMMENDED MOBILITY:

  • calves – stretch and roll – spend 5 mins
  • hammies & glutes – pigeon stretch & roll

 

Posted in WOD