Oct. 17, 2017

 

a) WARM UP:

3 Rounds:

  • 10 jumping jacks
  • 5 squats
  • 10m bear crawl
  • 10 banded good mornings
b) WOD:

On the Minute x 12 (4 Rounds):

  • Minute 1 – 10 Deadlifts (225/155)
  • Minute 2 – 20 Sit Ups
  • Minute 3 – Max Calorie Row

** chose a deadlift weight that you can do 20 unbroken

c) RUN CONDITIONING:

  • 3 sets of 800 m Runs

** rest 1:00 between rounds

d) ACCESSORY WORK:

  • Accumulate 2:30 in an L-Sit
e) POST-WOD RECOVERY:

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