Monday 6/27/16




Tempo Back Squat (2 x 5 warm-up then 5 x 3 @ same weight )

Add 5-10 lbs from last time

Ring Rows with 2-second hold at chest (5 x 5-7 reps)

Most difficult angle possible, use box for feet if needed


Burpee Benchmark (AMRAP – Reps)

Complete as many burpees as possible in 7 minutes.

Full hip extension at top (torso should be vertical, not horizontal!), clap hands behind head.

Cash-Out / Cool Down

4 Rounds:
20 seconds (straight or accumulated) Supinated Grip Active Hang on Bars
20 seconds Downward/Upward Dog
10 Banded Pull-Aparts

Categories: WOD

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