Saturday – 8.18.18

Pre Warm-Up

3 Rounds 

5 inchworms 

10 sit-ups 

10 lunges 

+

3 Rounds 

10 band pull apart

10 cuff isolation 

7 DB curl to press 

 

Warm-Up

Dynamic 

 

Strength 

A.) 5 Sets 

10 Pendlay Row 

8 RDL to each leg 

 

WOD

#1 – 3 Sets 

500m Row 

20 Wall Ball 

90sec rest 

 

#2 – 3 Sets 

400m Row 

20 KBS @ 54/36 

 

Cool Down 

1.) 3min pike stretch 

2.) 2min split on each leg 

3.) Spend 10min on problem areas 

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