9/22/15 Tuesday

Performance

A1. Front-Racked Alternating Lunges (from floor); 8-10/leg x 3 sets, rest 60

A2. Turkish Get-Ups; 2-3/arm x 3 sets, rest 60

A3. Reverse Hyper (slow and steady w/ feet spread); 15-20reps (bodyweight) x 3 sets, rest 60

 

B. AMRAP in 5 minutes of:

3 Dumbbell Weighted Burpees x 3 reps

5/arm Alternating Dumbbell Rows from the Plank

7 Dumbbell Thrusters

-2min rest x 2 total sets

 

Competition

Wod will be posted at gym