Wednesday August 9th, 2017
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Category: WOD

Wednesday August 9th, 2017

Warm up-

1.) 2 Rounds

100 meter Run

30 second Sprinter Hamstring to Samson stretch per leg

10 Good mornings

3 Kip Swings + 2 Knee Raise + 1 Toes to Bar or Knees to Elbow

2.) 2-3 Rounds 1

00 meter run

5 Sumo Deadlift High Pulls (increase load each round)

3 Toes to Bar or High Knee Raise

WOD-

3 Rounds for time: 15 Min Cap 

400 meter Run

21 Sumo deadlift high pulls (95lbs/65lbs)

12 Toes to bar

Skill-

Prowler Pushes

1oom AHAP x 3 sets

Post WOD-

2 Rounds

12/12 Single Leg Good Mornings

12 Weighted Hip Extensions

60 Calf Raises

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