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Monday 09/10/17

Monday 09/10/17

A. WARM-UP x3

-x20 shoulder openers

-x20 banded rows (both arms)

-x10 air squats

-x10 downward dog to cobra

-x10 toe touch to backroll

 

B. EMOM FOR 10MINS

min1: x10 box step ups (weighted)

min2: x20 KB sumo DL (heavy)

 

C. WOD

(i) AMRAP 5MINS

10/7 cal bike

14 DB push presses

 

rest 2mins

 

(ii) AMRAP 5MINS

10/7 cal row

14 DB cleans

 

rest 2mins

 

(iii) AMRAP 5MINS

80 singles unders (40 DUs)

14 DB thrusters

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