Oct 3, 2017

 

a) WARM UP:

3 Rounds:

  • 10 jumping jacks
  • 5 squats
  • 5 push ups
  • 5 ring rows
a) WOD 1:

5 Rounds:

  • 200m Run (scale: if running hurts, row 15 cals)
  • 30 Double Unders (scale: 20 secs of DU attempts + 30 singles)
  • 9 Hang Power Cleans (135/95)
c) WOD 2:

For time:

    • 21 – 18 – 15 – 12 – 9 Weighted AbMat Sit-Ups (15/10) ** Hug either a plate or a dumbbell to your chest
  • 30 – 25 – 20 – 15 – 10 calories on the rower
d) ACCESSORY WORK:

  • CrossOver Symmetry Iron Scap Protocol
e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD