10.28.16

Warm up:

Row 750 m+12 burpees emom x 3 min*

*If your cardio sucks do this twice. Don’t let your heart rate get crazy. It shouldn’t feel WODish.

Mobilize

A) Class

B) 10 min AMRAP

5 squat cleans 205/135

10 bar facing burpees

C) 500 dubs. Emom 2 muscle ups including the start.

Accessory: 30 hip extensions + 30 hollow rocks + 1 min free standing accumulate hs hold x4 rounds nft

Friday, October 28th, 2016 at 4:22 am / Competitive