Wednesday August 16th, 2017
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Category: WOD

Wednesday August 16th, 2017

Warm up-

1) Running Warm-up

2) 1 Round

45 second Band Front Rack Stretch/Side

50 Foot Inchworm + Push-up

50 Foot Spiderman

50 Foot Lateral Lunge

15 Front Squats with and empty bar


Every 7 minutes for 4 sets

Run 800 meters

with remaining time in the 7 minutes

Max Rep Front Squat (225/155)

*Bar can start from the floor or in the rack for the Front Squat

*Good Goal would be to get 10 reps each round

Post WOD-

3-5 Min Easy Row/AB

2:00 Couch Stretch/Side

:60 Calf Smash

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