Sept 7, 2016

 

a) WARM UP:

3 Rounds Not For Time:

 

b) STRENGTH:

  • 4 x 6 – 3 sec tempo pause FS @ 65% (Tempo 43X1)

Control the descent and maintain tension in the bottom. Rest 2-3 min between sets.

 

c) WOD:

3 Rounds for time:

  • 30 DU
  • 20 Box Jumps (24/20)
  • 10 KB Swings (53/35) American

@ the 8 min mark:

For time:

  • 500m row
  • 20 burpees
  • 500m row

 

d) ACCESSORY WORK:

  • 5 sets of 6 evil wheels
  • 20 Russian Twists with med ball

 

e) RECOMMENDED MOBILITY:

  • calf, quad, adductor – stretch first, then roll with bar/roller

 

Posted in WOD