Friday August 11th, 2017
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Category: WOD

Friday August 11th, 2017

Warm up-

1) 2 Rounds

100 Single Unders

10 Ring Rows

10 Push-ups

10 Sit-ups

10 Air Squats

10 GHD Hip Extensions

15 second Samson Stretch per Leg

Skill-

With a clock set for 10 Minutes:

1 Rep Max Thruster

WOD-

10-8-6-4-2 reps for time of:

Thruster (135/95)

Burpee Box Jump Over (24/20″)

Post WOD-

3 Rounds

6/6 Single Arm Ring Row

9 Barbell Bent over Rows

12 DB Shrugs

Then:

3 Rounds

15 Banded Ring Press

15 Hollow Rocks

15 DB Z-Press

 

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