September 28, 2015

Warm Up-

500m Row/400m Run, then:

2 RNFT:

20 Sit Ups

5-10 Strict Pull Ups

3/side KB Turkish Get Ups

 

Mobility-

PVC Complex, Banded Pec Stretch, PVC T-Spine Stretch

 

Strength-

10″ Ping Pong:

Even: 3 Overhead Squats 85%

Odd: 5 Push Press 75-85%

 

WOD-

5 Thrusters 95/65

5 Pull Ups

10 Thrusters

10 Pull Ups

15 Thrusters

15 Pull Ups

20 Thrusters

20 Pull Ups

Etc.

Add 5 Reps to each movement, each round starting at 5.  Score = Total Reps

10″ AMRAP

Adv= C2B Pull Ups

 

 

 

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San Antonio, TX 78249
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