18 August 2016

2016-07-02 10.26.40

 

Warm-up: 500m Row, then 3 rounds of…10 GHD Back Extension, 25 m Overhead Walking Lunge with Bar

 

Strength: Deadlift EMOM for 8 minutes….2x reps at 80% of 10 RM

 

Untimed Stamina: 4 rounds untimed of: 200m Backwards run, 16x 1 Leg Bow Jump (8L/8R), 20x Slam Ball

 

WOD: Sprint Nancy, 5 rounds for time…200m Run, 15 Overhead Squats 95/65

 

Cool down: 3 Mile run
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