SATURDAY 1/5/19

WARM UP

1 x Row 500m@ EZ pace

3 Rounds for quality and range of motion:
10 Sampson stretch
10 Overhead squats (use a PVC)
10 GHD sit-ups (sub AbMat sit-ups)
10 Hip extension (sub good mornings)
10 Pull ups (sub banded strict pull-ups)
10 Dips (sub banded dips or box)

10 step ups

 

 

WOD

“Chad”
For time:
1000 Step-ups (20″, 45lbs/35lbs)

 

YUP NOT A MISS PRINT ITS 1000

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