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Thursday November 10, 2016

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(Practice / Phosphogenic 1-10 sec bursts) 
 

Warm-up (15 min)
 

SOD

Back Squats: 1 x 8 > 1 x 5 > 3 x 3^ (8 reps @ 65%) Superset w/ GHD Sit-ups 4 x 15 (25 min) 
 

WOD  

Reverse Tabata: (Work 10 sec / rest 20 for 8 rounds)
Odd Round 1: Chin Over Bar Holds
Even Round 2: Box or stacked plate L-sit

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