Thursday, 2 November, 2017

Marty and Paul are ready for beer league, are you?

Workout of the Day:

Warm Up:

25 Sit Ups

20 Med Ball Cleans

15 Hanging Knee Raises

10 Ring Rows

5  15 yard Shuttle Runs (down & back is 1)

Skill:

Front Squat Review 

PVC and Barbell

Rope Climb Review

Seated Pulls to review footwork

WOD:

In 15 Minutes, Perform:

Run 100 m

4 Rope Climbs

16 Front Squats (115/ 75)

Run 200 m

3 Rope Climbs

12 Front Squats (135/ 95)

Run 400 m

2 Rope Climbs

8 Front Squats (155/ 105)

Run 800 m

1 Rope Climb

4 Front Squats (185/ 125)

With any remaining time perform as many dips as possible.

Cool Down:

4 minutes of rowing, easy pace

Barbell Adductor Smash, 90 sec each

Kneeling Forearm Stretch, 90 sec