June 24, 2019

 

a) WARM UP:

  • run 200 meters
  • 20 Air Squats
  • 20 banded pull aparts
  • 20 Glute Bridges
  • run 200 meters

 

b) STRENGTH 1:

  • Back Squat: 5 sets of 5 reps @ 55% of 1RM (no higher)

 

c) STRENGTH 2:

  • Strict press: 5 sets of 5 reps @ 55% of 1RM

DO NOT REP OUT ON THESE

c) WOD:

3 Rounds for time:

  • 25 Calories assault bike (substitute a 200m sprint if bikes are taken)
  • 50 calorie row (P:30 cals)
  • 12 Push Jerks 155/115 (P: 115/85, Rx+: 175/125)
Posted in WOD