11-9-17

11-9-17

WARM-UP

8Mins

25′ Inch Worm

30sec Dead Hang Ring Stretch

30sec Hollow Hold


STRENGTH

4 Sets- 20Mins Max

1) Bent Over Single Arm Db Rows- 8 reps each arm

2) Landmine Standing Straight Arm Twists- 16 reps

*Rest as needed*

*Ensure you’re going heavy on the DB but not so much that you cannot focus on lat engagement first before the pull.


WOD

“Gone in 30 Seconds”

EMOM-every min for 20mins

1st Min- 30sec Max Effort Assault Bike

2nd Min- 30sec Max Effort Plate Slider Mountain Climbers

3rd Min- 30sec Max Effort Fat Ropes/Double Unders

4th Min- 30sec Max Effort Russian Wall Ball Twists (20/14)

 

 

 

 

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