Monday 3-20-17

 

DONT FORGET TO ENTER YOUR 17.4 Score before 2 PM today!!

 

Warm up
400 m run
Then 2-3 X
10 Banded squats
10 Ring Rows
10 Walking Lunge
10 mountain climbers
STRENGTH

Back Squats

10 @ (48%)
10 @ (54%)
10 @ (61%)
10 @ (67%)
*1:2 work:rest each set.

Wod (total 19 min)
A)
TABATA 20 sec on 10 sec rest.
4 Rounds before moving on to the next.
*Score is total score A) vrs.  total score Of B)

*Thrusters 95/65  20:10 X 4
=1 min Rest
*Burpee over bar 20:10X 4
=1 Min Rest
*Pull ups 20:10 X4

=3 Min rest=
**Then do it again!!

WOD B)
*Thrusters 95/65  20:10 X4
=1 min Rest
*Burpee overbar 20:10 X 4
=1 min Rest
*pull-ups 20:10×4
DONE!!!

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