12/11/15 Friday

Performance

A. Paused Back Squats (3sec at bottom); 6 reps x 4 sets, rest 3min

B. Banded Marches w/ anterior load; 90sec x 2 sets, rest as needed

*Bear hug a heavy wall ball

 

C. Against a 10-minute running clock, complete the following:

Row 1000 Meters

immediately followed by…

As many rounds and reps as possible of:

30 WallBalls

10 burpees

10 Push-Ups

 

Competition

Wod will be posted at gym