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Friday 7-11-2014

5
Jul

Friday 7-11-2014

Warm up to include: EMOM 5 rounds: 4 burpees, 5 KB Swing, 5 Goblet squats

Bent Row 4 x 8 (2 second pause at top, bar against sternum). After each set hold extended inchworm position 30 seconds

HS Practice/Wall Walk. After each set hold max time L-sit

WOD (12 minute cap)
Competition
1 x Run 1200 meters
2 x 20 Ring Dips, 10 OH Squats (#135/#93)
Sport
1 x Run 1200 Meters
2 x 20 Push-ups, 10 Front Squats (#135/#93)
Performance
1 x Run 1200 Meters
2 x 20 Push-ups, 10 Back Squats (#135/#93)