Tuesday, August 13, 2013

20130813

Tuesday, 13 Aug 13
Beastmode Engaged.

WarmUp on Board - 15 minutes
- run and row, NOT one or the other

Mobility - 15 minutes
- foam roll
- floss bands
- PVC smashing
- hip, hammy, shoulder stretches

WoD
AMRAP in 12 minutes of:
3 Thrusters @ 65/95#
3 Pullups
3 Box Jumps
6 Thrusters
6 Pullups
6 Box Jumps
9, 9, 9
12, 12, 12
15, 15, 15
18, 18, 18
and so on...

then

Max Effort 4 X 100m sled pulls @ 80#
- put half the group on each end of the 100m
- run the sled back and forth, changing the puller each time
- rest until it's your turn in the rotation again
- run/pull 4 sprints

No comments:

Post a Comment