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25 September 2017

25
Sep

25 September 2017

25 September 2017

Warm-up:  800m Run to W. Alabama, 2 Rounds: 15x Wall Ball, 15x Hip Bridge on Right, then on Left next Round.

https://video.search.yahoo.com/yhs/search?fr=yhs-arh-001&hsimp=yhs-001&hspart=arh&p=hip+bridge+video#id=7&vid=778a53967ce1026e8639ee88e03b24c8&action=view

Strength: Front Squat: 5×3- AHAP. (Max 15 Minutes)

WOD: 4 sets, each for max reps:

In 3:00 complete:

  • 500/400m Row
  • Max Overhead Squat in remaining time. (95/65) / Burpees Over Bar Every Other Round

Rest 2:00 between rounds.

Cool Down: 4 Rounds:  10 Hollow Rocks, 10 Russian Twists with a Plate, 10 Ab Mat Sit-ups

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