March 29, 2017

 

a) WARM UP:

2 Rounds for quality:

  • Run to the end of the gym and back
  • Do 10 air squats
  • Run to the end of the gym and back
  • Do 10 jumping jacks
  • Run to the end of the gym and back
  • Do 10 beat swings
b) STRENGTH:

  • Take 15 mins to establish a heavy 1 rep strict press for today

 

c) WOD:

3 Rounds:

  • 200m Run (only if you have an injury – row 21 cals)
  • 15 Pull Ups (scale: jumping)
  • 9 Burpees

 

d) ACCESSORY WORK:

  • Farmer Carries/Grip – accumulate 3 mins by pinching 2 – 10lb or 2 – 15lb in each hand. Every drop, do :30 sec plank.
e) POST-WOD MOBILITY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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