Congrats to Mark D on recently taking 2nd place in his age group and 49th overall at the BoneFrog Challenge!
WORKOUT OF THE DAY:
STRENGTH: Bench Press 10rm (TEST)
WOD: [ Ferris Wheel ]
Run 200m
15 P Jerks
x 4 rds
on 3 mins (if finish in under 3min= rest)
(12mins)
L1-95/65
L2/M-75/55
L3-150m, 65/35
Core Buy-Out:3 x 15 Floor Hip Bridges, 30 sec hang between each set
WOD: [ Ferris Wheel ]
Run 200m
15 P Jerks
x 4 rds
on 3 mins (if finish in under 3min= rest)
(12mins)
L1-95/65
L2/M-75/55
L3-150m, 65/35
Core Buy-Out:3 x 15 Floor Hip Bridges, 30 sec hang between each set
