Oct 15, 2018

 

a) WARM UP:

  • Row 250m
  • 7 way hips, then,

3 sets of:

  • 10 glute bridges
  • 10 air squats
  • 10 push ups
b) STRENGTH:

  • Front Squat  ** this is to be done in bare feet **  

6 sets x 5 reps

** build if comfortable and if foot position is solid and strong

b) WOD:

“GWEN”

  • Complete sets of 15, 12 and 9 reps for max weight of: Touch & Go Ground to Overhead

Rest at least 3 minutes between sets

Touch and go at floor only. Even a re-grip off the floor is a foul. Use same load for each set.

 

Posted in WOD