1
Oct
Monday, 2 October, 2017
Workout of the Day:
Warm Up:
3 rounds of:
300 m Row
12 Lunge Steps
10 PVC Press
8 Pushups
6 Knees to Elbow
4 Dips
Skill:
Banded front rack stretch (90s each)
Empty BB “zombie” squats 3×5 reps
Eccentric pull ups- 2×5 reps
WOD:
As Many Rounds as Possible in 10 Minutes of:
5 Front Squats (95/ 65)
5 Strict Press
5 Strict Pull Ups
Tempo Work:
Every 30 sec for 8 rounds perform 8 wall ball shots and 6 push ups
6 rounds, Rx