Wednesday
Warm Up:
500m Row or 20 Cal Bike
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Strict Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch
Accessory:
3 x 8 One Arm Row on Bench
Strength:
Jerk
2-2-2-2-2 (Find your 2 Rep Max)
Metcon:
Team of 2:
20 min amrap
42-30-18
Alternating wall ball squat passes
Alternating box jump over
Alternating HSPU
400 m relay (200m each)
Previous Post