Wednesday, 17 June 2015

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor

WOD
Weightlifting Wednesday
Back Squat
- Work up to a heavy single

On the Minute x 15
Min 1: 7 Back squats (athlete chooses weight)
Min 2: 14 Push ups
Min 3: 21 Sit ups