September 17, 2015
Warm Up-
50m Partner Banded Runs (one partner runs to end of building, other comes back) x 2
2 RNFT:
10 Barbell Back Squats
:30/leg Dynamic Leg Swings (front to back)
10 Barbell Pendlay Rows
:30 Handstand Hold
Strength-
10″ Ping Pong:
Even Minutes- 3 Back Squats @ 80-85%
Odd Minutes- 7 Pendlay Rows AHAP w/ correct form
WOD-
Every 2min for 12min (6 Rounds)
4 Bar Muscle Ups (8 C2B Pull Ups)
8 Burpees
12 Alt Leg OH Walking Lunges (45/25)
*Score= Worst Time of the 6 Rounds
Leave A Comment