Call Us: (509) 895-5624

General Fitness 10.05.15

5
Oct

General Fitness 10.05.15

Prep Work2X30

Table top stretch

Sampson stretch

Then

3 Min of (Take it nice and smooth just used to get warmed up)

50′ High hip crab walk

50′ Burpee broad jump

50′ Bear crawl
WOD
A.

20 Rep max- Back squat (If unable to hit 20 reps in last weeks set lower weight 5-10%, If successful in last weeks set go up an additional 5%
****A requirement for this is perfect reps. If unable to maintain quality of movement re-rack the weights and we will try this again another day. Warm up to your set then give it a go.

10 Min cap for warm up and set
B.

Every 3 min for 9 min

5 Pull ups

10 Push ups

15 Air squats

20 Toes to bar Or Sit ups
C.

4 min amrap

1-1-2-2-3-3-4-4…

Power cleans 95/65

Burpees over your bar
Cool Down

Mobility

Post results

Leave a Reply