WEDNESDAY 4-11-18

WARM UP
3 Rounds
1 minute bike or 1 min Row
10 Walking Lunge Steps (Each leg)
20 shoulder touches (In push Up Plank, focus on breathing while under tension)
10 Russian KB Swings
10 Cossack Squats

STRENGTH
Back Squats
2 Waves of:
2 reps @ 80%
4 reps @ 70%
6 reps @ 60%
*Rest as needed between waves, try and rest only 20-30 seconds between sets to change weights! This should be a good drop set for both rounds.

 

WOD

4 Rounds
400 m run or 500 m Row
15 GHD Sit Ups
10 Pull Ups
15 GHD Sit Ups
10 Ring Dips

 

 

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