Monday, September 26, 2016

Monday, September 26, 2016

WARM UP - Coach's Choice

WOD - Lurong Challenge Wod #3

    10-9-8-7-6-5-4-3-2-1

  • Hang Squat Thrusters  95/65
  • Bar Facing Burpees

         * 16 min Time Cap

CORE

     5 sets of 20 GHD Sit Ups + 20 Hip Extensions

         * These are not for time but do each set of Sit Ups & Hip Extensions unbroken.

ACCESSORY WORK - 

    5 x 10 (each side)  Upright DB Row


* rotate sets of Core & Accessory work 

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