Wednesday - March 11, 2015

Warm Up:

3 Rounds – unbroken stations; but walking to and from, nice pace; WARMING UP

15 Wall Balls 

15 GHD Situps

30′ OH Walking Lunge (95/63)

30′ HS Walk

rest 1 min between rounds

A. Front SqT – 80% for 4×3

85kgs/187lbs (80% of 106kg/233lbs)

 

B. AMRAP 20 @70-80%

300m Row 

20 cal Bike

30 UB double Unders 

60’ Farmers Carry (70lbs)
ROUNDS: 4 + Row

 

C. OH Stability Recovery – 7-10 min
1.) 10 x 30' walks with 45lb bar overhead. Focused on tight core and neutral back
2.) Handstand hold practice

D. Recovery; foam rolled upper back