WEDNESDAY 10-4-17

* SCROLL TO THE BOTTOM TO SEE VIDEO LINK ON SEATED BOX GOODMORNINGS

 

WARM UP
400 m run

3X 10
SHPT
Pvc Goodmorning (w/flat back)
Inchworm w push Up
Leg swings
K2E
Toe touch w KB
Step ups
3X each Alt T’ & V’s
3 sec supine T’s
3 Sec Supine V’s
* use Bench or med ball open up shoulder and thoracic spine no weight or 2.5 plate

 

STRENGTH
Seated Box Good morning
Build Up to a Heavy but with good form
5 X 5 from rack

 

WOD 10 Min AMRAP
* SCORE is completed Rounds + Reps. We’re not entering scores in a competition and it keeps it easier to record on board
AMRAP 10 minutes
3,6,9,12,15…
Burpee Box Jump overs 24/20”
Deadlifts 225/155#

 

 

 

 

 

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