February 1, 2016

 In W.O.D.

Warm Up

2 min Jump Rope

8 Air squats

8 Press w/ light DB’s

8 Hip Extension on GHD ( make sure hips are off the pad and mid line stability is maintiained)

x2

Strength

7 min EMOM:

:20 sec Max Thrusters (athletes choice on weight)

WOD

30 Wall Balls

20 Box Jumps 24”/20”

10 GHD sit ups

3 rds for time

Cool Down

7 Ring Rows + 10 HR Push ups

3 rds NFT

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