Tuesday, October 24, 2017

Warm up: 3 rounds 100 m run, 6 spider man lunges, 10 goodmornings, 6 jump squats, 20 single jump rope, pigeon stretch.
Banded hip stretch.

Strength WOD: 15 back squats 225/155
                          50 double unders
                          12 back squats 225/155
                          40 double unders
                           9 back squats
                          30 double unders
                           6 back squats 225/155
                          20 double unders
                           3 back squats 225/155
                          10 double unders

          *SUB FOR DU’S IS ATTEMPTS*

WOD: Once you have recovered (5-10min)
            10 rounds assault bike
            30 seconds on 30 seconds off
            Score is calories accumulated