June 18, 2015

Warm Up-

3″ Row

2 RFQ:

10 Barbell Good Mornings

:30 Medball Wall Sit

10 Box Jumps w/ step down

:30/leg swings

Then:

3″-5″ Foam Roll

 

Strength/Skill (Test Week, Day 4)-

1K Row Time Trial

 

WOD-

15″ AMRAP

In teams of 2, where partners alternate movements (only 1 works at a time):

250m Row

15 KB Swings 53/35

10 Box Jump Overs 24/20

 

*Partner 1 Rows, then Partner 2 does KB swings.  Partner 1 then does Box Jump Overs, & Partner 2 then starts next round with the row.  Follow this pattern for 15″, marking each round at the end of the Box Jump Overs.

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