MONDAY 9-24-18

 

WARM UP

Cash in w 400 m run

3x 

10 Inchworm push-up w/broad jump

10  Hip bridge raise

10 Sit ups

10 Airsquats 

Cash out w 400m run

 

WOD

Team Series Event 1

Complete as many reps as possible in 7 minutes of:

Bar-facing burpees

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 1 and log your score on the leaderboard.

 

Strength/Accessory work

4 Sets (Not for time but for quality)

*10 Single Leg KB Deadlifts (2 x 53’s/2 x 35#’s) (10 each leg!)

*10 Alternating Arms KB Strict Press (5 Each arm with a pause at the top of each rep)

*10 Strict Pull Ups (5 weighted and then 5 unweighted)

Scaling WOD 

All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

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