April 20, 2016

 In W.O.D.

Warm up:

2 min jump rope

1min rotate betw hollow rock or super man

8 wall sqts

8 push ups

8 Hip ext on GHD

x2

 

Strength: Back Sqt

5@ 70%,3@ 75%,2@ 80%,2@ 80%,2@ 85%,2@ 85%

5-10min working on MU’s and transition/ HS Walk

WOD:

30 Walking Lunges

12 Ring Rows

12 Push ups

6 T2B

4rds For time

(if able to do Rx add weighted vest 20/10)

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