Tuesday, September 12, 2017

Warm up: Row 500 m, 6 inchworms, bear crawl, 20 good mornings, 20 shoulder to overhead w/ pvc pipe, 20 goblet squats, 20 hip extensions. Crossover symmetry. 

Strength wod: 5 rounds not for time:

                       1 strict press+5 push press

                       10 air squats 

                       (Increase weight with each round)

                        

Conditioning wod: 4 rounds for time:

                               400 m run

                               20 stationary lunges

                               10 deadlifts 185/135