Monday, 18 September, 2017

New member Aggie getting after it on the rower.

Workout of the Day:

Warm Up:

Jog 400m

20 Med Ball Pass to Wall Sit Ups

15 PVC Overhead Squats

10 Kettlebell Swings (Eye)

5 Burpee Broad Jumps

Skill:

Sandbag skill work

WOD:

Partner WOD:

“You go, I go” style

Complete for time:

5-4-3-2-1

Sandbag Over the Shoulder

25-20-15-10-5

Box Jump Overs

Cool Down:

5-10 min on a weakness

Bone Saw Calf Smash (90 sec each)