Thursday, Sept. 29, 2016

“If you wait for perfect conditions, you’ll never get anything done.”

092916 WOD

A. Warmup – coach’s choice

B. Three rounds:

KB oblique side bends x 12 / side

Bicep curls x 8 / side

Good mornings x 10

Tempo push-ups x 10 @ 30×1

Rest approximately 45 seconds between each movement

C. Every 5:00 for 20:00 (4 sets)

Run 400 meters

15 box jumps (24/20)

15 SDHP with KB (53/35)

>> On-Ramp

Every 5:00 for 20:00

Run 200 meters or row 250 meters

10-15 step-ups

10-15 SDHP

D. Optional mobility

1:00 lat stretch / side

1:00 couch stretch / side