Friday – 8.17.18

Pre Warm-Up

3 Rounds 

10 band pull apart

10 air squats 

10 lunges

+

3 Rounds 

10 sit-ups 

20sec plank

30sec jump rope 

 

Warm-Up

Dynamic 

 

Test #10

“Mary”

20min AMRAP 

5 HSPU 

10 Pistols 

15 Pull-Ups 

 

Test #11

For Time

400m Run 

 

Cool Down 

1.) 3min ski erg 

2.) 3min pike stretch 

3.) Roll hamstrings and calves 

2018-08-12T21:36:38+00:00 August 12th, 2018|WOD|