April 19, 2017

 

a) WARM UP:

  • 500 m Row

2 Rounds:

  • 10 Sit-Ups
  • 10 Glute bridges (keep feet close to glutes)
  • 10 Pushups
  • 10 Supermans
c) STRENGTH:

  • 4 Sets of 6 reps – Push Press

Aim to add 5-10 pounds from last week.

d) WOD:

12 minute AMRAP:

  • 10 HSPU
  • 15 Box Jump Overs (24/20)

 

e) ACCESSORY WORK:

3 Sets for quality:

f) POST-WOD RECOVERY:

  • Roll T spine and calves, adding 2 min pigeon per side
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