Thursday, October 20, 2016

 In WOD

Warm Up:  5 Minute AMRAP

10 Air Squats

15 Push Ups

10 Walking Lunges

Weightlifting:  Overhead Squats

Warm Up With Unloaded Bar

3 @ 55%

3 @ 60%

3+ @ 65%

Strength:  Back Squat

3 X 5@ 60%

2 X 5 @ 65%

Gymnastics:  Bar Muscle Up Progressions on Training Bar

Jump and Pull to Front Kip Position (5 X’s)

WOD: 800 Meter Cardio Sandwich

For Time Perform:

800 Meter Run

21-15-9

Burpees

Double Unders

800 Meter Run

 

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