Thursday 090717


Published September 7, 2017


PreWod

Warm up: total 15 min;
3 min box breathing then partner if necessary
1 Minute Easy Bike or row
1 Minute Down Dog with Foot Pedal
:45 Seconds Medium Bike or row
:45 Seconds Active Spidermans
:30 Seconds Faster Bike or row
:30 Seconds Air Squats
followed by…
“Dumbbell Warmup”
(completed with light dumbbells)
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Metcon:
AMRAP 15
50 Double Unders
18/12 Calorie Assault Bike or 18/12 Calorie Row or 200 Meter Run
15 Dumbbell Hang Squat Cleans (50/35)
*score rounds plus reps



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