9/4/15 Friday

Performance

Warm-Up

1. Dead Bug; 3 sets x 10 breaths
2. Supine Psoas March; 3 sets x 10 reps each side
3. Wall Squats @ 3311; 3 sets x 5 reps
4. Ring Row @ 2111; 3 sets x 5 reps

 

A1. Front Squat @ 30X1; 6-8 reps x 4 sets, rest 60

A2. Strict Pull-Ups @ 21X0; Max Unbroken Reps x 4 sets, rest 60

A3. Trap 3 Raise @ 2011; 8-10/arm x 4 sets, rest 60sec

A4. Plank from Elbows; 45-60 seconds x 4 sets, rest 60sec

 

B. In teams of three, with only one person per station, complete 4 sets each of:

Row 250 Meters

10 Burpee Box Step-Overs or jump overs

10 Thrusters (75/55)

 

Competition

Wod will be posted at gym