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March 29, 2019
a) WARM UP:
Run 200m – to the corner of bldg and back
3 Rounds
10 scap pushups
10 scap pullups
10 ring rows
10 samson stretch
10 calories on the bike
b) STRENGTH:
4 Rounds (not for time):
5 Strict pullups
10 barbell bentover rows
15 barbell curls
c) WOD:
For time:
500 meter row
50 dumbbell box step overs (1 dumbbell: 50/35, 70/50)
5 rope climbs
50 goblet squats (50/35, 70/50)
800 meter run
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glennstake
March 28, 2019
WOD
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