Monday August 6th, 2018
Comments: 0
Category: WOD

Monday August 6th, 2018

Warm up-

3 Mins on a machine

10 Front and back/Lateral leg swings

10 Lying leg crossovers (lay on your back)

10 Scorpions(Lay on your stomach)

10 Glute Bridges/Single leg glute bridges

10 Rollover to V-sits

10 Bird Dogs

10 AS

20 Hollow Rocks

 

Skill-

Back Squats WK 3

20 Reps

*Going up in weight 5-10# from wk 2. Build to a heavy single or double.

WOD-

For time:

42-30-18

Wall Balls

21-15-9

C2B Pull ups

RX+ 12-10-8 MU’s, Scale to pull ups

Post WOD-

4 Sets

:15 L-sit

15 Push ups on DB

10 DB Bicep Curls

 

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