Sunday 8.27.17 WOD

Mobility

Foam Roll 10 passes each
– Lats
– Quads
– IT Bands
– Thoracic Spine
*Include this in your warm-up

Warm-up

Dynamic Warm-up

Strength

1) Overhead Squat: 5 x 4. Rest 90s-2:00.
– Add weight if form permits
2) RDLs: 4 x 6. Rest 2:00
– add weight each set.

WOD

4 Rounds:
100 Meters Farmer Carry (70, 53)
15 Thrusters (95, 65)
30 Double Unders
Rest 2:00 between rounds
RX: (75, 55)
L2: (65, 35) (50 Single Unders)
L1: (45, 25) (30 Single Unders)
*Scale Farmer Carry weight as needed

$ Out

*Choose 2 accessory movements you missed from the week

 

WOD Notes

By | 2017-08-25T17:31:50-04:00 August 26th, 2017|WOD|Comments Off on Sunday 8.27.17 WOD