Aug 2, 2016

 

a) WARM UP:

  • Jog to end of gym
  • Bear crawl back
  • sprint to end of gym
  • reverse bear crawl back

Then,

4 rounds of:

  • :15s of pushups
  • :15s of jumping squats
  • :15s of mountain climbers
  • :15s of burpees

Max time: 10 mins

 

b) STRENGTH:

  • 20 min to establish 3 RM Front Squat

 

c) METCON:

20 minutes AMRAP of:

  • Run 400 meters
  • 25 kettle bell swings (53/35)
  • 25 sit-ups
d) RECOMMENDED MOBILITY:

  • calves & thighs – spend 5-10 mins rolling

 

 

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