Wednesday, June 26, 2019

Thursday - 7's

Group warm up
200 m jog or row
Dynamic Warm up (coach's choice)

WOD Specific warm up
3 sets (not for time)
8 band good mornings
5 burpees to a 6" target

Strength
10 min EMOM
3 reps @65%
3 broadjumps (like a leapfrog)

Metcon
7 min AMRAP
7 deadlifts
7 bar facing burpees
7 wall balls

L3 bar 225/155, ball 20/14
L2 bar 185/125, ball 14/10
L1 bar 135/95, ball 10/6
*the workout is meant to be at a fast pace.
*deadlift and wall balls should be unbroken

Post workout
Stretching or RomWod

1 comment:

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