Sept 21, 2016

 

a) WARM UP:

Row, ski or bike for 2 mins

8 min AMRAP:

b) STRENGTH:

  • 4 sets x 6 reps – 3 sec tempo pause Front Squats @ 70% (Tempo 43X1)

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

 

c) WOD:

4 rounds for time:

  • 40 double unders
  • 30 kb swings (53/35) – American
  • 20 push ups
  • 10 wall balls (20/14–>11’/10’)
d) ACCESSORY WORK:

Handstand work:

  • 10 wall walks
  • 5 shoulder taps while at the top – each arm

 

e) RECOMMENDED MOBILITY:

  • Couch stretch and roll quads
  • Stretch and roll calves
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