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Wednesday 10.11.2017

POSTED ON October 11, 2017

Wednesday | 10.11.2017

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Warm Up:

5 strokes on rower using arms only
5 strokes on rower using legs only (heels down)
:15 handstand hold

x2-3 sets

Strength:

A1.) DB Step Up 4 sets 7/7; rest :30 between legs rest :60 between sets
A2.) V-Up 4 sets of 15; rest :60s
A3.) Deficit Push Up (4in deficit) 4 sets of 15; rest :60s

 

WOD

Level 1/Level 2/Level 3

500m row
rest 2min

x6

Cool Down

10min EMOM

10 sit ups then plank the remainder of the minute

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