Mobility: ROM WOD: “BIG PICTURE” (16 Mins)

 

Warm up: 

500m row

15 Banded squats

10 Archer Ring Rows

10 Push Ups

300m row 

 

Strength: 

Back Squats

70%x5

75%x5

80%x5

 

Strict Press:

65%x5

70%x5

75%x5

 

WOD: “Casual Affair’

For Time:

18 AKBs 53/35

18 Butterfly Sit Ups

200m run

24 AKBs 53/35

24 Butterfly Sit Ups

400m run

18 One Arm Alternating KB Snatches 53/35 (9 each arm)

18 Straight Leg Sit Ups

200m run

24 One Arm Alternating KB Snatches 53/35 (12 each arm)

24 Straight Leg Sit Ups

200m run

IMG_3071.JPG

Comment