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General Fitness 10.30.15

30
Oct

General Fitness 10.30.15

Prep Work5X :30 Accelerating airdyne sprints

0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast

2X10 Beat swings

2X:30 Reverse shoulder stretch-Hands behind your back and scoot your hips forward

2X50′ Inch worm push up

2X3 Burpee High jump
WOD

A.

“Bergeron Beep Test”

EMOM As long as possible

7 Thrusters 75/55

7 Pull ups

7 Burpees
B.

3 Rds

1 Min Elevated Sampson stretch (Front foot onto of plate if mobility allows)

1 Min Pancake stretch (Feet wide-reach hands out in front, try to get your belly button to the ground)

30 Banded Good mornings
Cool Down

Mobility

Post results

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