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Friday 9.30.16

29
Sep

Friday 9.30.16

WORKOUT OF THE DAY:

STRENGTH: Push Jerk 3.3.3.3. Across OR Push Press 3.3.3.3. Across


WOD: [ Range ]

Run 1 mile (8min cap)
100 sit ups
Run 800m (4min cap)
50 Sit ups
Run 400m (2min Cap)
25 Sit-ups

L1-rx’d
L2/M-4 laps/ 2 laps/ 1 lap, 80/ 40 sit-ups
L3- 3 laps/2 laps/ 1 lap, 60/ 30 sit-ups

20min Cap

Core Buy-Out:

A) Ab 40 on the PB-
“Ab 40″= 10 Crunches
10 L side Crunches
10 R Side Crunches
10 Crunches
-EVERY REP done with a 1sec hold on top of each rep

B) 3 x 25sec HS hold between each set