7/3/15 Friday

Performance

Warm-Up

In teams of two @ 80% effort (P1 completes full round while P2 rest and vice versa)

3rnds:

Row 250m + 16 total DB Step Ups (30/15lbs per hand)

 

A. EMOM x 8min;

Deadlift x 3 reps

Build to a tough 3 reps

 

B1. Good Mornings @ 3011; 6 reps x 4 sets, rest 30

B2. Lying banded Hamstring Curls @11×0; 20 reps x 4 sets, rest 30

B3. Banded Hip Bridges; 25 reps x 4 sets, rest 30sec

 

C. In teams of two, P1 completes full round while P2 rest and vice versa

For time:

12-11-10-9-8-7-6

Toes to bar

Row or AD calories

*These are sprint sets so when you are up go after it!

 

Competition

Wod will be posted at gym