Wednesday

Pre Warm-Up

3 Rounds 

10cal Row 

5 Inchworms 

+

2 Rounds 

15 KBS 

10 Sit-Ups 

 

Warm-Up

OHS Prep 

 

Strength

A.) Overhead Squat 

15min To Find A 4RM 

 

WOD

5 Sets 

30ft Front Rack Walk 

30ft Handstand Walk 

30ft Dumbbell Overhead Lunge On Left Arm 

30ft Dumbbell Overhead Lunge On Right Arm 

 

Cool Down 

1.) 4min ski erg – moderate 

2.) 3min banded shoulder stretch from rig 

3.) 3 rounds 

10sec cobra 

30sec pike 

2018-09-24T23:10:21+00:00September 24th, 2018|WOD|