March 18, 2016

 In W.O.D.

Strength:

Alternating EMOM 10:00

Evens – Bench Press x 3 @80-85% 1RM

Odds – Pendley Row x 5 AHAP (with perfect form)

 

WOD:

35 Wall Balls*

10 K2E

25 Wall Balls*

10 K2E

15 Wall Balls*

10 K2E

*If broken, complete a 5 burpee penalty immediately.

 

Cool Down:

10 Hip Extensions (see youtube link below) + :10 L-sit hold

3 rounds not for time

Hip Extension: https://www.youtube.com/watch?v=IAcinB_kLmA

Recent Posts