June 25, 2018

 

a) WARM UP:

4 Rounds:

  • 10 Calories on Rower
  • 10 calf raises
  • 10 presses with empty bar

 

b) STRENGTH: Strict press

  • working at 55%, hit the following rep scheme….10.9.8.7.6.5.4.3.2.1 with equivalent work:rest

 

c) WOD:

4 Rounds For Time:

  • 400 Meter Run
  • 50 Air Squats

 

d) Midline

Not For Time: 21-18-15-12-9

  • DU x3 (63-54-45-36-27)
  • Sit Ups
Posted in WOD