Aug 28, 2015

 In WOD

Warm Up: 3AMRAP

5 PVC Pass throughs

5 PVC OH Squats

5 Push-ups

5 burpees

 

Movement Prep:

3x10 Wall therapy squats

 3×10 OH Squats with bar

4x30sec iron cross stretch each side

 

OH Squat:

5×3@70%

 

WOD : 21-15-9

Russian KBS (70/53)

Burpees

 REST : 4 min

15-12-9

HSPUs (scale strict press)

1 -50m Farmer’s walk Right hand (70/53)

1- 50m Farmer’s walk Left hand (70/53)

(road and back)

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