Aug 30, 2016

 

a) WARM UP:

  • Row 2k m

Every min, perform 5 burpees.

Max time cap: 10 mins

 

Did you get to 2k?

 

b) STRENGTH:

Superset

3x:

  • 6-8 Dips (As Heavy As Possible)
  • 8-10 BB Bent Over Row (3010 tempo) ** focus on bringing the bar to the hips.
c) WOD:

20 min AMRAP of:

  • 2 muscle ups (scale: 2 pull-ups + 2 dips)
  • 2 handstand push ups (scale: 1 wall walk)
  • 2 squat cleans @ 225/135
  • 200m run (run to corner of building and back)

 

d) RECOMMENDED MOBILITY:

  • lats & T Spine – roll
  • quads, adductors & calves – stretch first, then roll

 

Posted in WOD