Monday 082117


Published August 21, 2017


PreWod

Warmup (total time 18 min) :
3 min Box Breathing (5 count),
hips, core mobility

400m Run or 500m Row or 1000m Bike;

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell) then work up to working weight

Strength :
Back Squat 
(85%/5)5

Metcon: (time cap 18 min)

3 RFT:

400 Meter Run

15 Clean and Jerks (115/80)

75 Double-Unders

****score time or total reps



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