Tuesday September 19th, 2017
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Category: WOD

Tuesday September 19th, 2017

 

Warm up-

1.) 25 Cal Bike or Row

2.) Joint Prep

3.) 2 Rounds

10 Light DB Push Press

10 Jumping Squats

10 Ab-mat Sit ups

Skill- (15 Mins)

Strict Press

*Build to a heavy Single

WOD- (20 Mins)

For Time:

80 Air Squats

70 Push Press 75/55

60 DU’s

50 Alt. DB Snatches 50/35

40 Box Jumps 24/20

30 HSPU

200m Run

10 Pull ups (RX+ Muscle Ups)

Post WOD-

3 Rounds

10 Bicep Curls

10 E-Z Bar skull crushers

Then:

2 Rounds

10 Strict Pull ups

10 Strict Ring Dips

*Flex in mirror immediately following post Wod

 

 

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