Monday, September 10, 2012

Welcome back Brittany!!!

Arm/Leg Swings
2x10 of:
Shoulder Dislocates
OHS
Good Mornings
then:
Row 250/200m for time
                             
WOD
4 rounds for total reps of:
In 90 seconds Row 250/200m then with the remaining time perform AMRAP of OHS @ 95/63#.
*Rest 90 seconds after each round (including the final round).
-After Rnd 4 + your 90 second rest -
400m Run for time (absolutely all out effort).

So here's how it will look:
Rd 1  0:00 to 1:30
Rest  1:31 to 3:00
Rd 2 3:01 to 4:30
Rest  4:31 to 6:00
Rd 3 6:01 to 7:30
Rest  7:31 to 9:00
Rd 4 9:01 to 10:30
Rest 10:31 to 12:00
Run 400m at 12:01

MOD
Upright Row (leave the Sumo Deadlift out of your SDHP)
3 sets of 8-12 reps


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