Sept 28, 2018

 

a) WARM UP:

3 rounds

  • Side shuffle to the end of the gym and back
  • Run to the end of the gym and back
  • 20 calf raises
  • 10 squats

Then,

  • Finish with 7 way hips – 5 per movement

 

  • b) The ALMOST 15m BEEP TEST – aka Death by 15m

(Options if you are injured and cannot run:

– air assault bike: 6 rounds: 0:20 secs hard effort, 1:40 off

– row: 10 rounds: 0:30 secs on, 0:30 off)

c) WOD:

Angela’s WOD

20 minute AMRAP:

  • 52 double unders
  • 10 deadlifts @ BW
  • 10 wall balls (20/14–>9/10’)
  • 10 front squats @ 75% x BW
  • 10 box jumps (24/20)
  • 10 back squats @ 75% x BW
  • 2 bar facing burpees

** use only 1 bar.  Weight to be taken from the ground.

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