Aug 18, 2017

 

a) WARM UP:

  • Run 400 m

3 Rounds:

  • 10 air squats
  • 10 glute bridges
  • 10 lunges
  • 10 push ups
b) GYMNASTICS WORK:

EMOM x 16:

c) WOD:

3 Rounds:

  • 500 m Row (if all rowers are taken, run 400 m)
  • 12 Burpees
  • 21 Box Jumps (24/20)
d) ACCESSORY WORK:

  • DU or TU practice – spend 10 mins working on this
e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
Posted in WOD