Tuesday 091917


Published September 19, 2017


PreWod

Warm up: 15 min, 3 min mental prep/box breathing

Partner
P1 0:30 Bike/row while
P2 inch worm to downdog then switch
4 rounds per athlete

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)

Strength: Strict Press 15 min
6 @ 65%
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
Metcon:

5 RFT (12 min time cap)
12 KBS (50/35)
10 KB Box Step Ups (24/20)
8 KB Snatches (alternating)

*score time or total reps 1 round = 30 rreps

Accessory:

EMOM 6
ODD: 8x Pistols
EVEN: 5x hollow rocks &
5x Supermans



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