09/09/2015

09/09/2015

partner wu
alternating sets on a 6 minute clock :
a) row 150 meters

 

mobility :
a) quad smash
b) banded hip distraction

 

Back Squat - on a 20 min clock, wu + 6 sets.

set 1 - 60-65% x 8
set 2 - 65-70% x 6
set 3 - 70-75% x 4
set 4 - 65-70% x 8
set 5 - 70-75% x 6
set 6 - 75-80% x 4

 

partner/team wod
14 minute amrap of :
row 150 meters
burpees x 7

 

notes :
- 157 rep round
- partner must do 150 meter row + burpees before alternating.
- designed as sprint work. move fast!

 

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