WOD Tue 9-10-13
September 9, 2013
WOD Thu 9-12-13
September 11, 2013

WOD Wed 9-11-13

No Hero WOD today – just remembrance and dedication to doing what we do to the best of our ability.

Warmup:
100 Jumprope singles
5 minutes DU practice or 5 x 30 DU
3 rounds NFT:
8 drinking birds L/R
30 sec squat bottom hold and stretch
8 Barbell thrusters
50M shuttle jog
 
Strength: Deadlift
5 sets of 3 reps at 70% to 90% of your 1RM
HEAVY
 
WOD:
21-15-9 Reps of – Thruster 95/65
200M Pinch grip farmer’s walk after each set 25/15# plates
Coaches challenge: 35/25
 
 
Cool Down:
1) Easy Row 500M
2) 15 pass throughs
3) 3 x 30 sec forearm stretch
4) LAX ball – sub scap 2 min, forearms 2 min each arm
 

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x