Aug 10, 2016

Posted on by shorricks

 

a) WARM UP:

3 Rounds not for time:

 
b) STRENGTH:

  • 4 sets x 6 reps – 3 sec tempo pause Front Squats @ 60% (Tempo is 43X1)

Control the descent and maintain tension in the bottom. Rest 2 min between sets.

 
c) WOD:

15 min AMRAP:

  • 10 Front Rack Walking Lunge Steps 135/95lbs
  • 10 Handstand Push Ups
  • 10 Lateral Bar Burpees

 
d) ACCESSORY WORK:

  • Accumulate 30 strict T2B
  • Accumulate 30 evil wheels

 
e) RECOMMENDED MOBILITY:

  • hammies/adductors/glutes – roll
  • T spine/lats – roll/smash

 
Posted in WOD