WOD

9/13/2018

Warm-up
:30 Seconds

Easy Bike
Active Samson + Air Squats

Medium Bike
Active Spidermans

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
PVC Pass Throughs – 1 Minute

Front Rack Stretch – :45 Seconds

Wrist Stretch – :30 Seconds

Strength
Strict Press (Heavy Set of 1)
Push Press (Heavy Set of 3)
Push Jerk (Heavy Set of 5)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
7/5 Calorie Assault Bike
10 Wallballs (20/14)

Leave a Reply

Your email address will not be published. Required fields are marked *