Saturday

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral steps 

5 High knee 

5 Squats 

+

30cal HARD row 

 

Warm-Up

Dynamic 

 

Strength

A.) 6 Sets Of 30ft Front Rack Lunge 

 

B.) 4 Sets 

3 Press + 2 Push Press + 1 Push Jerk 

 

WOD

13min AMRAP 

200m Run 

10 Box Step Over With DB @ 50/35 

 

Cool Down 

Spend 10min on problem areas 

2018-09-30T19:31:01+00:00 September 30th, 2018|WOD|