Jan 2, 2017

 

a) WARM UP:

  • 500 m Row – 5k pace

3 Rounds:

  • 5 Push ups
  • 7 Sit Ups
  • 9 Banded Good Mornings

Then,

  • 10 Slow 2 sec Pausing Air Squats
  • 10 Tactical Frogs

 

b) STRENGTH:

  • 1 effort of MAX STRICT PULL UPs.  Compare with the beginning of December.  

 

c) SKILL:

2 min AMRAP of:

  • Double-Unders

 

d) WOD:

“Elizabeth”

21 – 15 – 9:

  • Squat Cleans (135/95)
  • Ring Dips
e) ACCESSORY WORK:

  • 20 evil wheels
  • 10 back extensions on GHD

 

f) POST-WOD RECOVERY:

  • Quad and adductor (2 min each leg)
  • 1 min pec smash & door stretch
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