Warm up:
400m run
2 rounds
5 ring rows
5 squats
5 push ups
bear crawl wall to wall
WOD:
A. 500m row
15 burpees
10 T2B
5 pull ups
rest 3 minutes
Repeat 2 more times for a total of 3 rounds. Go as fast as possible on each round
B. 2 alternating rounds of:
10 evil wheels
20 butterfly ab-mat sit ups
Powerlifting:
A. shoulder press 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes between
B. front squat 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes between
C1. 3×10 Russian step ups, rest 30seconds
C2. 3×10 weighted sit ups, rest 30seconds
Nick! Clair! Fleming! JOE! Looking good everyone 🙂
Power!!!! Be there or be square. Bahhhhh
Seriously though please bring your Oly shoes if you own a pair.
A1 3:53
A2 4:01
A3 4:20
Evil wheels suck
Nicely programmed DB!
4:28, 4:23, 4:37
Gasser!
3:16, 3:27, 3:33