Thursday August 11th, 2016
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Category: WOD

Thursday August 11th, 2016

Warm up-

100x DU’s

3 Rounds

10x Goblet Squats

10x KB lunges

:30 sec plank

Then:

1 min stretch of ankles and calves

Skill-

Front Squat

8 reps @ 65%

6 reps @ 75%

4 reps @ 85%

4 reps @ 90%

3×10 Front Rack lunges (135/95)

Wod-

In 5 Minutes complete:

60x Wall Balls (Men) 50x Wall Balls (Women)

Max Cals Rowing in Remaining time

*This is a fast one, get those Wall balls done and push it on the rower

Post Wod-

5×5 Strict pull ups

5×5 Strict Dips

2-min plank

 

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