Thursday, August 18, 2016

 In WOD

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Warm Up:  Complete 6 Minute AMRAP

15 Air Squats

10 Walking Lunges

5 Inch Worms

100 Meter Run

Weightlifting:  Overhead Squat

3 X 2 @ 75%

Build to 1 Rep Max From Rack 10 Minute Time Cap

Strength:  Bench Press

Warm Up with 5,4,3,2,1 Rep count until working weight

1 X 3 add 5 pounds to last weeks working weight

3 X 1 add 2.5 pounds to this weeks working weight

WOD:  For Time

10,9,8,7,6,5,4,3,2,1

Sit Ups

Burpees

Box Jumps

 

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