7 January 2016 – Heat Wave Thursday

Warmup

2 rounds:

1 lap run

10 Ground To Overhead (with plate)

10 Toe Touch Back Bend

10 Lying Twists

10 Bike Situps

 

Core Work:

Deadlift 

8 minute EMOM

3 reps @ 40%

30 second Bridge

Focus on perfect form – shoulders back and driving with the heals

 

Option: Goat Work

Work on weaknesses

Option: WOD

“For Those Who Dare”

21-15-9

Goblet Squat (24 kg KB)

Sumo Deadlift High Pull (24 kg KB)

Double Unders

Pull Ups

Time: 13:31  (Rx)

  

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