Warm up Bands - 3 mins Runners warm up 3 rounds of: Run 1 lap 10 push ups 10 Air Squats Then, 2 mins Bicycles 2 mins Dying Bugs 1 min Hollow Rock PVC THRUSTER PRO WOD 7 Rounds of: 7 Thrusters (65/95)
Warm up 5 mins Cardio 20 push Aways 1 min hole Sit 1 min Wall Sit 1 min bar hsng 1 min KB OH Walk 10 push Aways PVC DEAD LIFTS 3-rep max +5-min Rest * WOD “Diane” 21-15-9 Deadlifts (155/225) Hand Stan
Warm up Runners warm up Michael Phelps 5 Inch Worms Cardio - 3 mins PVC Abstractor 4x6’s Bend Over Rows WOD “DEATH BY” Squat Cleans 16 mins When Fail, go to 4’s
Comments