17.8.14

17.8.14

 

Happy Monday!!!!!

 

Monday, August 14

 

Warmup:

200m Run

15 Air Squats

200m Run

15 Shoulder Rolls

200m Run

1:00 T-Spine Stretch

10 mins.

 

Strength:

Front Squat

8×2 @ 75% of 1RM

 

Rules/Goals:

1 – You will get around 10 minutes to warmup to the 75%.

2 – Once you are at your working weight, you will only get 1 min. rest in between each set.

3 – Focus : Elbows high out of the bottom of the squat.

 

WOD:

3 RFT

400m Run

30 Pull-ups

30 DB Push Press (50/35)

 

Capped at 18 mins.

 

Scales:

30 Pull-ups = 30 Jumping Pull-ups = 30 Inverted Rows OR

Cut the pull-ups down so that you can FINISH the WOD!