Thursday, October 12, 2017

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 Warm up:

Row 400 meters

-then-

3 rounds

Good morning x 10 (with bar)

OHS x 10 (with bar)

Scorions x 10 per side

Knee pulls 50 feet

Quad pulls 50 feet

-then-

Band activation crossover

forward, backward, side ways x 3 10 feet each direction

Mobility:

Animal movements

frog, bear, monkey 50 feet each movement.

WOD:

Comp: 21-15-9

DL (255/175)

Burpees over bar

run 200 meters

RX: 21-15-9

DL (225/155)

Burpees over bar

run 200

Scale: 21-15-9

DL (185/105)

HRP + squats

run 100 meters

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