Aug 3, 2018

 

a) WARM UP:

  • Start with 7-way hips

3 rounds of:

  • 10 air squats
  • 5 slow bird dogs
  • 10 scap push ups
  • 5 yoga push ups

Rowing challenge: complete a max effort row for max calories in 1 minute.  CAVEAT! You must only use 1 hand! Scoring to be member’s averages versus coaches’ averages.

b) STRENGTH: Front Squat

  • On the Minute x 10: 1 Rep

Building to a Heavy for the day

c) WOD:

20 min AMRAP:

  • 400m Run
  • 20 Unbroken Double Unders
  • 20 Kipping Handstand Push ups
  • 40 Sit ups
  • 40 Air Squats
Posted in WOD