Wednesday 8-21-19

WARM UP

3 Rounds:

200 Meter Run

15 Glute Bridges

10 Russian Baby Makers

5/5 Spiderman + Reach (Each Side) AKA LUNGE W INSTEP

15-12-9:

Medicine Ball Deadlifts

Medicne Ball Strict Press

Medicine Ball Sit up straight leg

MOBILITY

Pigeon Stretch: 2-3 Minutes Each Side

Medball Thoracic Opener: 2-3 Minutes

Handstand Hold Stretch: 1-2 Minutes

WOD

Part 1 (On the 0:00)

AMRAP 5:

Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

Rest 5 Minutes

Part 2 (On the 10:00)

AMRAP 5:

Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

Rest 5 Minutes

Part 3 (On the 20:00)

AMRAP 5:

Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining:

6 Deadlifts (275/185)

6 Barbell Facing Burpees

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