Warm Up:
Row 400m
2 Rounds:
15 Pass Throughs
10 OHS
10 Ring Rows
10 Wall Balls
10 GHD Sit Ups (beginners use Ab-Mat)
10 Bottom Presses
20 Pistols (10 Left, then 10 Right, keeping your heel on the floor)
ROLL AND STRETCH
WOD:
21-15-9
OHS 115/75
Pull Ups
Rest 5 min, then:
4X 30second Dead Hang
John- 7:18 (45#,blackband)
ReplyDeleteLindsay- Elem. 3 10:31
Jaime- Elements 4: 6rds (33#)
ReplyDeleteCandace- 9:34 (sub backsquat, GB)
Jason P.- 7:56 (95#)
ReplyDeleteJason C.- 8:37 (sub frontsquat 75#, blue+purple band)
Brandon- 9:35 (45#)
Heather- 7:41 RX
Kaitlyn- 9:00 RX