WEDNESDAY 8/31/16

 

WARM UP 3X
2-4 Min Jump rope
10 wallballs (light)
10 Banded Goodmornings
20-30 sec chin up hold
20-30 sec Handstand Hold
20- 30 shoulder stretch (bar or wall)

STRENGTH
Deadlift
5 @ 40
5 @ 50
5 @ 65
5 @ 75
5@ 80
WOD
12 MIN AMRAP
25 DU
3 Bar MU (6 C2B, 6 Dips)
6 HSPU
100 m FARMERS carry 53/35

 

POST WOD

3 Rounds

12  Hip Thrusters W/ weighted Barbell

6/L  6/R. Bulgarian Split Squats DB or KB

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