Oct 31, 2018

 

a) WARM UP:

3 rounds of:

  • Walking lunge from post to post
  • 5 push ups
  • 5 ring rows
  • Bear crawl back
  • 10 glute bridges
b) STRENGTH:

Every 90 seconds, for 9 minutes (6 sets):

  • Push Jerk x 2 reps

*Sets 1-3 @ 65-70%

*Sets 4-6 @ 70-75%

c) WOD:

21-15-9:

  • Wall balls (20/14–>11/10’) ** note the height
  • Pull Ups
  • Calorie Row
  • 200 Meter Run (in between rounds and to end the wod)
Posted in WOD