WOD 6-9-15

 

 

 

 

 

 

 

 

Warm Up: Row 500 then…

Butt Kicks

High Knees

High Kicks

Walking Lunge/Hamstring Stretch

20 PVC pipe overhead passes

20 PVC pipe around the world (10 each way)

10 overhead squats with PVC pipe (10 second hold at bottom of squat)

 

Strength: Press

5-7 Reps at 70%

3,1,3,1 Tempo

4 Rounds

(increase weight if possible)

 

WOD: 5 rounds for time

Run 1 Big Lap

10 Toes to Bar

10 Ring Push Ups

Rest 1 minute between rounds