WOD

Wednesday, July 11th

07/11/2018

Warmup: 

 

5 min Dynamic Warmup

-then- 

 

3x through:

 

  • 30ft Plank Walk
  • 10 Dive Bomber Pushups
  • 10 Glute Ham Raises 

 

-then-

 

60 Sec T-spine hold on Foam Roller 

 

 

Strength:

 

 Yoke Carries

 

 Work up to your heaviest load over 15-20 mins

 

 

 

WOD:

 

4 rounds for total reps:

 

  • 1min Bench Press (135/95)
  • 1min Sandbag Shoulder toss (150/100)
  • 1min Max Cal Assault Bike
  • 1min Rest