WOD-2/7/18

Warm-up


• 200 meter run 3 rounds:


• 20 sec Arm Circles Forward • 20 sec Arm Circles Backwards • 20 sec Pike Stretch • 20 sec Straddle Stretch 3 rounds: • 10 Dive-bomber push ups • 5 Candlesticks
• 10 Bridges Strength


Shoulder Press • 5 reps at 60% • 3 reps at 70% • 1 rep at 80% Then test 1 rep max Core
   Tabata


• Arch Hold • Hollow Body Hold Conditioning


Every 3 min for 15 min: • 15 Push Press 75/55 • 15 Pull-ups • Max Burpees over Bar