Friday, September 30, 2016

 In WOD

Warm Up:  Run 200 Meters

10 Burpee Box Jump Overs 24/20

10 Pull Ups

10 Push Ups

10 Air Squats

Run 200

Weightlifting:  Deadlift

Warm Up with Unloaded Bar

10 Minutes to Establish a 1 Rep Max Deadlift

Strength:  Strict Press

3 X 2 @ 80%

2 X 2 @ 85%

Gymnastics:  False Grip Ring Pull Ups -Max Effort

WOD:  Complete 21-15-9 Reps of the Following

Push Ups

Ring Dips

Burpees

*After Party Abs*

Recent Posts