Aug 22, 2018

 

a) WARM UP:

  • 7 way hips – 5 per
  • 5 way shoulders – 5 per

3 rounds of:

b) STRENGTH/SKILL 1:

  • 6 sets of: Overhead Squat x 3 reps @ 33X3 (3 seconds to lower, 3 seconds pause, explode up, 3 seconds hold at the top)

Rest 2 minutes between sets

c) WOD:

Every 2 minutes, for 30 minutes, complete:

  • Station 1 – 20/15 Assault Bike Calories
  • Station 2 – 40 Air Squats
  • Station 3 – 300m Run – out the back, in the front (scale to 400m row if running causes pain)
  • Station 4 – REST
  • Station 5 – DB Front Rack Walking Lunges x 20 steps (50/35 lbs)
Posted in WOD