12.30.17

Warm up:

Row 5 minutes+3 rounds of 10 reverse hypers+10 step back lunges+10 scap push ups

mobilize

A) 10 am class WOD

teams of 3

5 rounds
Run 400 m together
30 synchro power snatch 75/55
30 synchro bar facing burpees

B) make up missed pieces

Accessory:

4 sets

90% max effort hip ext hold with 35/25 lb plate

10 good mornings

 

 

Saturday, December 30th, 2017 at 8:09 am / Competitive