Friday

Pre Warm-Up

3 Rounds 

10 KBS 

10 cuff isolation 

10 sit-up 

+

2 Rounds 

10cal AB 

5 burpees 

 

Warm-Up

Dynamic Shoulders 

Movement Prep 

 

Strength

A.) 4 Sets 

6 Bench Press 

12 GHDSU 

 

WOD

With A Running Clock 

OT30sec x8

1 DL @ 80-85% 

 

2min REST 

 

TABATA Row 

 

2min REST 

 

OT30sec x8

1DL @ 80-85% 

 

2min REST

 

TABATA AB 

 

Cool Down 

1.) 1,000m row -moderate 

2.) 20 pass through 

3.) Spend 5min on pike stretch and shoulder stretch 

2018-09-02T18:44:10+00:00 September 2nd, 2018|WOD|