Saturday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

10 jumping jacks 

+

3 Rounds 

10 KBS 

10 sit-ups 

5 burpees 

 

Warm-Up

Dynamic 

Learn RDL 

 

Strength

A.) 5 Sets 

8-10 Pendlay row 

8 RDL On Each Leg 

 

WOD

#1 

3 Sets 

60sec Max Effort AB

Max Reps Wall Ball 

60sec Rest 

 

#2

3 Sets 

60sec Max Effort Row 

60sec DU

60sec Rest 

 

Cool Down 

1.) Roll calfs and hamstrings 

2.) 2min pike 

3.) Rolls glutes

2018-08-08T17:30:10+00:00August 8th, 2018|WOD|