August 17, 2017

 

a) WARM UP:

3 rounds of:

  • 10 banded good mornings
  • 10 ring rows
  • 10 push ups
b) WOD:

  • Row 5k for time

 

 

c) STRONGMAN WOD:

With a partner, do the following:

10 rounds:

  • 5 bearhug hold squats (heavy dball)
  • 1 hill sprint

Switch with Partner

** to be done outside, on the west side of the building

** switch shoulders on the hill sprint every round

d) ACCESSORY WORK:

  • Towel or rope hangs and pull ups

** grab a large towel from the maintenance closet or hang from a rope and accumulate :20 seconds hold + 5 pull ups

Repeat 5x

e) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
Posted in WOD