Monday – 8.20.18

Pre Warm-Up

3 Rounds 

10cal on AB

10 lunges 

15 sit-ups 

+

2 Rounds 

30sec jump rope 

5 burpees 

 

Warm-Up

Dynamic 

Movement Prep

 

Test #12

“The Linchpin”

2 RFT – 8min cap 

18/14cal Row 

15 Thrusters @ 95/65 

12 Chest To Bar Pull-Ups 

 

Test #13 

“Black & Blue”

5 Rounds For Time – 13min cap 

10 Power Clean @ 135/95 

10 Burpees 

 

Cool Down 

1.) 3min ski erg – moderate 

2.) Role lats and t-spine 

3.) 2min pike 

2018-08-19T23:19:20+00:00August 19th, 2018|WOD|