FRIDAY 07/29/2016

MONDAY AUGUST 1, THERE WILL BE A COMP CLASS AT 7:00 PM

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WARM UP

  1. 3 X TOE TOUCH

  2. 3 X AIR SQUATS

  3. 5 X HOLLOW HOLD

  4. 5 X SUPERMAN

 

STRENGTH

4 X 6 SHRUGGS(USE HEAVEY KB OR BAR BELL)

4 X 6 STRICT QUALITY RING ROWS

 

CONDITIONING WOD

WOD 1

FOR TIME - 300 METER FARMERS WALK WITH EVERY 50 METERS 10 KB DEAD LIFTS RX=70/55

WOD 2

3 MIN MAX ROPE CLIMBS RX/A= 15 FOOT I=10FOOT

WOD 3

FOR TIME -400 METER SANDBAG RUN RX=50/30

WOD 4

FOR REPS (1 FOOT = 1 REP) 3 MIN HAND STAND WALK