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OUR BLOG

Wed.8.13.14

By CoachBo | In WOD | on August 12, 2014

Warmup: ROM, 400m run, 5 pull-ups, 10 pushups, 15 situps

WOD: 5 Rounds for time

10 Floor Press (60% 1RM)

10 Strict Pullups (use a band/box or Jump for modification)

50m OH walking Lunges (25/15#)

Note:  50m = 11 black lines.  Grab a plate and hold it overhead, keeping arms and shoulders locked out while doing lunges. Floor press = bench press on the floor

Cooldown: 50 Hollow Rock, 50 Arch rocks, roll and stretch – hit shoulders with lacrosse ball and quads/hamstrings

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