Dec 8, 2016

a) WARM up:

3 Rounds:

  • 5 hand release push ups
  • 5 KB swings
  • 5 Goblet Squats
  • 5 leg swings per leg – front/back & side/side

 

b) Strength Superset 3x:

  • 6-10 reps narrow grip Bench Press – ¾ bodyweight
  • 4 lengths of gym farmer carry – heavy

Rest 2:00 between rounds

 

c) WOD:

3 rounds for time:

  • 2 lengths of gym – sled pull (forward with shoulder straps) – 135/90+sled
  • 10 d-ball ground to over shoulder (heavy)

 

d) Finisher: 10 lengths of gym bearhug sandbag carry – heavy

 

e) POST-WOD RECOVERY/MOBILITY:

  • Row 1000m conversational pace
  • 1 min pigeon pose – per leg
  • 1 min couch stretch – per leg
  • 30 s T spine roll out

 

Posted in WOD