Skip to main content
UncategorisedWOD

Wednesday September 7th

By 4th September 2016No Comments

Warm Up

till min 6:1 lane run
10 air squat
10 reverse lunge
10 knee push up

 

Strength

0-5mins: 30on/30off hollow hold.

6-10mins: 30on/:30off arch hold. min 11-15:

emom min 1+2: 5 hollow pull backs, min 3+4 hollow and arch, min 5: 5 kipping pull ups

 

WOD

3 x 6min emom with a min between emoms: 15/10 cal row. Min 7-12: 10 box jumps. Min 13-18: 15 mb squat cleans. rest

Leave a Reply