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Thursday April 6, 2017

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: Complete 1 round: (10-12 min)
300m row
15 Tubing Back Flies
15 Tubing Chest flies
15 Tubing Torso twists / side
15 Tubing Swimmers

Strength Set: 18 min to complete a minimum of 3 sets through:
8^ Bent-over DB back rows/arm
8^ DB Single Arm Floor Chest Press/arm
12-15 GHD Sit-ups

WOD

EMOM: 12 min
Min #1: 2 Pole Double Body Weight Box Push (partner with similar ability athletes)
Min #2: 5 Max Distance Burpee Broad Jumps
Min #3: 15-20 Sec chin over bar hold

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