THURSDAY 9-7-17

WARM UP 10Mim or 3 Rds
20-40 DU
10 SHPT
10 samson stretch w/pvc
10 G2OH W/ plate or ball
10 alt windmill
30 sec plank hold

 

 

STRENGTH BARBELL
Every 20 Seconds for 10 min. Should be about 30 reps.
1 POWER CLEAN @ 80% of 1 RM

 

WOD 18 min TIME CAP
4 ROUNDS
25 PUSH PRESS 95/65
20/30 Cal Row
100 DU
200 m run

 

Post WOD 2 X
8-10 Bridge barbell hip raise
8-10 T2B

 

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