WOD-8/10/18

August 10, 2018

Warm-up
                                                                    • 400 m Run


• 10 Arm Circles CW


• 10 Arm Circles CCW


• 10 Arm Hugs


• 10 Alternating Arm Swings
2 rounds: 


• 10 Front-to-back Leg Swings /leg


• 10 Side-to-side Leg Swings /leg


• 10 PVC Passthroughs


• 10 PVC Overhead Squats
Strength
  4 sets:


• 9 Bench Press
4 sets:


• Max pull ups
Increase weight to finish heavy.
Conditioning.   
6 rounds for max reps:


• 30 sec Pull-ups


• 10 sec Rest


• 30 sec Push-ups


• 10 sec Rest


• 30 sec AbMat Sit-ups


• 10 sec Rest


• 30 sec Walking Lunges


• 10 sec Rest 

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