Sept 13, 2016

 

a) WARM UP:

2 mins on rower, air bike or ski erg

  • inch worm to post 2
  • spiderman crawl back to post 1
  • crab walk to post 2 (hips up! fingers forward)
  • calf stretches/raises on plate with 3s hold per leg

 

b) STRENGTH:

Superset – 4x:

  • 6-8 Dips (as heavy as you can today)
  • 8-10 BB Bent Over Row to the hip pocket (3010 tempo)
c) WOD:

 

25 min AMRAP:

  • 8 Box jumps (24/20) ** step down
  • 8 Ring pushups (scale: from floor, from knees)
  • 8 Walking lunges per leg
  • 400m run
d) RECOMMENDED MOBILITY:

  • Roll out pecs, delts and lats
  • Stretch and smash – calves/achilles
Posted in WOD