AUGUST 2,2017

 

WARM UP
4 00 m run or 500 m row
3x
10 x Inchworm push up
10 x Airsquats
10x KB Deadlift
20 sec banded shoulder stretch each side
20 sec front rack stretch

 

STRENGTH
Power Cleans

5 Min EMOM
5 Reps otm
*Rest 1 minute
5 MIN EMOM
3 Reps otm
*Rest 1 minute
5 MIN EMOM
1 Reps Every 0:30 otm

*Try to make these all touch and go reps! You pick your weights INCREASE WEIGHT as you go

 

WOD

10 Min AMRAP
50 Double Unders
10 WALLBALLS 20/14

POST WOD
CORE
2X 50 each
*Superman/ or backextension
*Hallow rock

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