October 16, 2015

Warm Up-

3″ Run, then:

Length of Gym OH Plate Lunges 25/15

50 Russian Twists w Plate

Length of Gym Inchworms

 

Mobility-

10/side Hawaiian Squats

 

Strength-

Build to 85% of 1 RM Back Squat, then:

4 x 3 Back Squats

*Superset w/ 10 x Each arm KB/DB Row

 

WOD-

In Teams of 2:

6 Minutes Max Wall Balls 20/14 (only one Partner works at a time)

Rest 2 Minutes

6 Minutes Max 100m Sprints (Partners alternate Runs)

Score= Total Wall Balls, & Total Sprints

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282