WEDNESDAY 9-12-18

 

 

WARM UP 3X 

200 m run

25 m Frankenstein walk

25 m bear crawl

25m Inchworm push ups

25 m DB death march

Then 4 Rounds

pick up the pace each round starting at 50 % 

50 m Sprint 

50 m walk back 

 

WOD

DEADLIFTS

21-18-15-12 

400 m Run after each set.  

finish with run

RX 225/155

SCALED 185/125

Post WOD 

4Rounds NFT

Super set the movements use DB OR KB

15 GHD SIT UPS

10/10 Bulgarian Split Squats 

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