Wed – Aug 30th

Pre Warm-Up
3 rounds
10 lunges
10 squats
+
3 rounds
5 inchworms
10 sit-ups

 

Warm-Up
Dynamic – Hips

 

 

Strength
A.) Back Squat w/ chains
OT2min x6
3 Squats
Weight (+ chains)
1RM Squat over 350/225 = 72.5 – 77.5%
1RM Squat below 350/225 = 77.5 – 82.5%

 

 

WOD
16min AMRAP
Buy in: 50cal Row
16 DB Snatch @ 50/35
16 Burpee Box Jump Over @ 24/20
Run 200m

*All With Vest

 

 

Cool Down
1.) Spend 3min in pike position
2.) Spend 5min on hip mobility

Leave a Reply

Your email address will not be published. Required fields are marked *