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04.06.17

6
Apr

04.06.17

Warm Up:
9:00 running clock
Rotate thru three stations
:40 row/bike hard :20 transition time
:40 air squats :20 transition
:40 sit ups :20 transition
9:00 EMOM
min 1: band good mornings x 8-10 reps
min 2: supine ring rows x 8 reps- slow pull up, pause 1 sec
min 3: weighted GHD hip extensions x 8- use med ball
WOD:
every 3:00 for 18:00
Walking lunges with DB or KB at side 35/25# x 20 total reps
Wall balls 20/14# x 15 reps
Push ups x 10 reps with perfect form- elbows back and in

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