Monday, August 11, 2014




Warm up
2 rounds of 10 reps of each:
Samson Stretch (15-20 sec each leg)
OHS wall squat
Sit up
Back-extension (superman)
Pull up
Dip

Strength
Front Squat 3x8 63% 1rm BS

Endurance
4 rounds of
10 goblet squats + 20 grasshoppers

Metcon
4 min to complete 200m run
20 Thrusters 95/65
Max reps pull ups

rest 1 min

4 min to complete
2 rounds of Cindy
Max reps push press 95/65

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