3-OCT-14

A.

Warm Up:

Group Joint WU

500m Row

-3 rds NFT

30 DU’s

15 KBS

8 Squats

4 Muscle Up transitions on low rings

 

B.

WOD: “Fight Gone Bad”

3 cycles for max reps

1 min max Wall balls

1 min max Sumo Deadlift Highpull, 75/55#

1 min max Box Jumps

1 min max Push Press 75/55#

1 min max Row for Cals

-Rest 1 min

 

C.

Mobility:

10 Sampson stretch (5 each leg)

1 min each hamstring stretch

1 min each calf stretch

1 min T-spine plate smash

 

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