August 20, 2019

August 20, 2019

warmup :

2 rounds : 

400 meter run

15 banded air squats

15 banded glute bridges w/ 2 sec hold

15 single leg rdl R/L (light-moderate)

3 reps of complex of 2 power clean + 2 front squat 


work : 

8 minute clock , build to heavy complex of :
2 power clean + 2 front squats


wod :

partner wod,  3 rounds individually for time :


150 double unders
50ft handstand walk
30 toes to bar
50ft handstand walk


notes : 

- 3 minute rest between sets. 

- 7 minute time cap. 

- level 2 - 75 double unders, 200 foot seal walk, hanging knee raises

- level 3 - 150 singles, 200 foot bear crawl, sit-ups 

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