August 12, 2016

Friday

ANNOUNCEMENT: 


RX PROGRAM

WARM UP:

3 Rounds

5 Yoga push ups

10 Jump squats 

20 Jumping jacks

STRENGTH:

Bench 5X5 75%+5lbs

METCON:

PARTNER WOD

800 m Med ball run

100 Med ball sit ups 

600 m Med ball run

100 Wallballs passing over bar

400 m Med ball run

ACCESSORY:

Stretches

IT band

Calf

Counter


MODWOD PROGRAM

WARM UP:

3 Rounds

5 Yoga push ups

10 Jump squats 

20 Jumping jacks

STRENGTH:

Bench 5X5 75%+5lbs

METCON:

PARTNER WOD

800 m Med ball run

100 Med ball sit ups 

600 m Med ball run

100 Wallballs passing over bar

400 m Med ball run

ACCESSORY:

Stretches

IT band

Calf

Counter

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