August 19, 2016

Wall ball warm-up fun from last Saturday’s team WOD! Don’t forget: we have team workouts every Saturday at 10am!

(WOD)

A) Find a 10RM Back Squat in sets of 10

B) 10 Back Squats @ 90% of Part A

C) FOR TIME:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Front Squats (155/105)

Lateral Box Jump Overs (24/20)

(SUPPLEMENTAL)

A) EVERY 45-SECONDS FOR 12 MINUTES:

1 Clean @ 85% of ARM

B) WEIGHTED HIP EXTENSIONS

15 reps x 3 sets

…Rest 2 mins between sets…

C) COMPLETE 3 SETS:

45-second Weighted Plank Hold

…Rest 1 minute between sets…

(BURN)

COMPLETE 4-6 ROUNDS:

200m Run with Wall Ball

100m Farmer’s Carry w/ KBs (end of white dumpster and back)

10 Burpee Box Jump-Overs