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Wed 9- 9- 15

Posted on Sep 8, 15

Warm Up

Spend 6 minutes foam rolling:

2 mins on IT bands

2 mins on adductors

2 mins on glute/prirformis

then

10 roll to v sit

20 fire hydrants (10 each side)

20 mountain climbers

10 groiners

30 sec samson stretch

 

WOD

AMRAP in 4 mins of:

400m run

5 MU ( scale: pull up or c2b)

10 hspu

15 power cleans ( 155/105)

20 t2b

25 kbs (70/53)

30 box jumps (24/20)

100 du’s (300 su’s)

— rest 3 mins

AMRAP in 6 mins of:

400m run

5 MU ( scale: pull up or c2b)

10 hspu

15 power cleans ( 155/105)

20 t2b

25 kbs (70/53)

30 box jumps (24/20)

100 du’s (300 su’s)

— rest 3 mins

complete for time:

400m run

5 MU ( scale: pull up or c2b)

10 hspu

15 power cleans ( 155/105)

20 t2b

25 kbs (70/53)

30 box jumps (24/20)

100 du’s (300 su’s)

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