Sept 14, 2018

 

a) WARM UP:

  • 7 way hips to start
  • Row for 2 mins

Then,

2 rounds

  • 10 squats (round 2 with empty bar)
  • 10 banded pull aparts
  • 10 sky divers

 

b) STRENGTH 1:

Every 3 minutes, for 12 minutes (4 sets):

  • Back Squat x 4 reps @ 80-85%

STRENGTH 2:

Every 3 minutes, for 15 minutes (5 sets):

  • Push Press x 10 reps
c) WOD:

As many rounds and reps as possible in 8 minutes:

  • 30 Double Unders
  • 10 Power Snatches (75/55)
  • 3 Bar Muscle Ups (scale: 8 C2B)
d) ACCESSORY:

2 sets of: Nose-To-Wall Handstand Hold x 45-60 seconds

Rest as needed

Posted in WOD