Wednesday, August 31, 2016

 In WOD

Warm Up:  3 Rounds

6 Box Jump Overs

8 Pull Ups

200 Meter Jog

Weightlifting:  Bench Press

Warm Up with 5,4,3,2,1 Rep Scheme (4 second eccentric contraction)

3 X 3 @85%

3 X2 @ 90%

Strength:  Back Squat

3 X 3 @ 90%

3 X 1 @ 90%

Gymnastics:  Max Effort Knees to Elbows

WOD:  8 Minute AMRAP

12 Wall Balls 20/14

24 Double Unders

12 Sit Ups

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