Wednesday 4-10-13

Posted | 2,353 comments


Warm Up

EMOTM 10 Mins:
1-10 Ring Dips




5 Rounds for time:
Run 400m
7 Dead-lifts (315/275)

After Bash

Monkey Bar challenge


(Scaling options will be available from your coach in class)



Warm Up:
Med Ball Warm Up

Skill: Running

3 x (200m run + 400m run + 600m run)

rest the time it takes to finish each interval; e.g. run 200m in 30 seconds, rest 30 then run 400m and so on

- post time

After Bash:

Foot/ankle mobility


Travel WOD

Run 400m
7 Single Leg Dead-lifts (75/45)


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