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Friday 09/12/16

Friday 09/12/16

A. WARM-UP x4

-x10 PVC shoulders

-x10 PVC legs

-x10 air squats

-x10 hindu push ups

 

B. CORE WORK x4

x20 shoulder taps in plank

x20 hollow rocks

x20 reverse snow angels

 

C. E2M FOR 10MINS

Push jerk (BOTC)

x5 @60%

x3 @70%

x2 @80%

x2 @90%

x2@90+%

 

D. WOD – FOR TIME

200m run

15 push jerk

200m run

10 push jerk

200m run

5 push jerk

200m run

(RX: 60/40kg , Sc: 30/20kg)

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