Thursday – 11.8.16

Pre Warm-Up
3rds
Run 200m
10 lunges
+
2rds
10 Push-Ups
10 jumping jacks
10 KBS

 
Warm-Up
Agility

 
Strength
A.) 3rds for quality
10 Front Rack Lunges
5 Thrusters
*No rest between exercises but you may rest between rounds

 
WOD
Death By Assault Bike (Rx = 3cal, Scale = 2cal)

 

Rest 5min

 

Death By Rower (Rx = 3cal, Scale = 2cal)

 

Rest 5min

 

Death By 10m – Running

 
Cool Down
Spend 10min deep stretching with bands! Pick problem areas, back/hips/shoulder and go to town!

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