WOD-8/13/18

August 13, 2018


Warm up
400 m run
10 Sampson stretches
10 burpees
10 PVC passthroughs
10 around the worlds
10 PVC overhead squats
10 sec handstand hold
10 toes to bar

Mobility
30 sec:
Flagpole stretch
Spider-Man lunge
Kickstand stretch

Strength
Overhead squats:
2 X 5 @ 70%
3 X 3 @ 80%
Back squats:
3 X 5 @ 80%

Conditioning
6   Straight leg deadlift (45/25)
12 dumbbell goblet squats (45/25)
12 Toes to bar
6 burpees

 

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