April 12, 2017

 

a) WARM UP:

  • 400m run

3 Rounds:

  • 10 Kettlebell Swings (light load, but explosive)
  • 7 Air Squats
  • 3 Inchworms

Take an empty bar and warm up the push press.

b) STRENGTH:

  • 4 sets x 6 reps – Push Press (working at 65% of 1rm push press)

Rest 2 mins between sets

15 mins max

 

c) WOD:

7 min AMRAP:

  • Wall balls (20/14–>10/9’ target)

*On the Minute, starting on the 0:00, complete 7 Deadlifts (225/155)

d) ACCESSORY WORK:

Core work:

3 sets of:

 

e) POST-WOD MOBILITY:

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