Sept 26, 2018

 

a) WARM UP:

3 rounds of:

  • Run to end of gym and back twice
  • 10 push ups
  • 10m bear crawl
  • :20 sec handstand hold
b) STRENGTH:

4 sets of:

  • Posted Single Leg Deadlifts x 6-8 reps per leg

Rest 45 seconds

  • Bent over DB Reverse Flies x 8-10 reps

Rest 45 seconds

c) WOD:

Every minute, on the minute, for 30 minutes:

  • Minute 1 – 10 burpees
  • Minute 2 – 20 Alternating Reverse Lunges
  • Minute 3 –  5 – 7 Strict Pull Ups
  • Minute 4 – 100 Meter Run
  • Minute 5 – 15 Hollow Rocks
Posted in WOD