Call Us: (509) 895-5624

Tuesday 9.13.16

13
Sep

Tuesday 9.13.16

Prep Work

3 min AMRAP

Bear crawl

Walking lunge
2X10 Single arm Dumbbell strict press

2X5 Burpee high jump
WOD

A.

3 rounds for quality/speed

30 Alternating Dumbbell snatches

20 Ring dips/Push ups

10 Burpees

Rest/walk 2 min

*Only perform ring dips if you can unassisted
B.

4 Sets of Strict press till failure+3 push press

Same weight as last week or +no more then 10lbs
C.

3X10 Lateral lunges

3X:30 Banded pec stretch
D.

Optional conditioning

2 sets

400M Run

500M Row

800M Bike

*Goal is to keep moving the whole time, no breaks.

Perform only if able to be done in a separate session.
Cool Down

Mobility

Post results

Leave a Reply