WoD for September 6th, 2013

Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
15 Air Squats

MOB: Wrists and Shoulders

Strength: 20’ to complete 5 x 5 Front Squat @ 75 – 80%

WoD: 12’ AMRAP Upward Ladder (we’ll be doing this one all outside, weather permitting)

First round, do 1 of each. Second round, do two of each. Any order based on availability of the tires and sandbags.

Tire Flips (2nd Biggest / 3rd Biggest) Rx+ if you do the HUGE 1 one time per round
Sand bag cleans and over shoulder
Thruster (115/80) a) 95/65 b) 75/55 c) <= 55/35 MOB: Roll Quads / Posterior Chain

Leave a Reply

Your email address will not be published. Required fields are marked *