WEDNESDAY 2-7-18

Wednesday
Warm up
2 Min of rowing
Then 2-3X
10 lunges w/trunk rotation
10 step up
10 G2OH
10 ALT LEG V UP
3Wall walks
20 -30 sec couch stretch each leg

 

WOD
For time:
600 m run CASH IN
25 Strict HSPU
50’ Dumbell Front Rack Walking Lunge 50/35#
25 Box Jumps 24/20
50’ Dumbell Front Rack Walking Lunge 50/35#
25 Deadlifts 225/155#
50’ Dumbell Front Rack Walking Lunge 50/35#
25 SH2OH 135/95
600 m run CASH OUT
*The HSPU in the beginning should be 1-2 sets, put in the effort here.  “recover” on the lunges for this workout, but work on transitions and make every station as consistently paced as possible.  5 x 5 on the deadlifts and then try keep the sets and rests specifically as short as possible.

 

Post core 3X

10 barbell sit ups

15 ceiling reaches

20 plank jacks thighs highs touch ground from elbows

 

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