9/24/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

5 Push ups
7 Air squats
7 Spidermans (note that its an odd number if your hips are tight from fran or something else go for that #8 on the tight side)
10 Pass throughs

Note: Not for time. Perform some good to perfect form on all movements.

WOD

A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

*You can find your 5 RM on Part A if you’re feeling good and your technique is on point, but if it is not just follow the rep scheme.

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

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