Aug 20, 2018

Posted on by glennstake

 

a) WARM UP:

  • Row for 2 mins

3 sets of:

  • Assault Bike x 20 seconds
  • 10 Goblet Squats
  • :20 sec side plank R
  • :20 sec side plank L
  • 10 banded pull aparts with a 3 sec hold
b) STRENGTH: Superset 4x –

  • 20 banded hamstring curls

Superset directly into:

  • 10 ring rows – elbows high
c) WOD:

For time:

  • Run 800m
  • 15 Chest-to-Bar Pull Ups
  • 20 Ring Dips
  • 15 Chest-to-Bar Pull Ups
  • Run 800m
Posted in WOD