June 18, 2018

 

a) WARM UP:

  • 2 min row

Then 10-8-6-4-2 reps of:

  • Air squats
  • Push ups
  • Glute bridges
b) STRENGTH:

  • Push Press – Build to a 1 Rep Max For the Day

20 mins

c) WOD:

15 mins AMRAP:

  • 27/21 Calorie Row
  • 21 Deadlifts (135/95)
  • 15 Burpees
  • 9 Push Press (135/95) **not push jerks

 

d) Accessory – if there is time or after class

Not For Time:

  • 30 Sit Ups
  • :30 Second L-Sit Hold
  • 20 Sit Ups
  • :20 Second L-Sit Hold
  • 10 Sit Ups
  • :10 Second L-Sit Hold

L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

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