Aug 27, 2018

 

a) WARM UP:

  • Row for 2 mins –  focus on nose breathing only during the row

Then, 3 sets of:

  • 10 Air squats
  • 10 Banded pull aparts
  • 10m Bear crawl forward
  • 10m Bear crawl backward
b) STRENGTH: 

  • 4 sets of: 6-8 per leg – Bulgarian split squats (rear leg elevated on bench or stack of plates) – bar on your back

**Start around 25% of Back Squat

**Rest 2 min minimum between sets

 

c) WOD:

For time:

  • Row 1000m
  • 20 Strict Handstand Push Ups
  • Row 750m
  • 25 Ring Dips
  • Row 500 Meters
  • 30 Hand Release Push Ups
Posted in WOD