Wednesday, September 3, 2014

Addison and Tracy hitting some cool down!!


Arm/Leg Swings
3 rounds of Cindy:

MOD
Front Squat
4x7 across (use last week’s heaviest weight)

WOD
Conditioning
4 RFT:
10 Pull ups
10 Front Squats, 135/93#
10 Burpees
Rx+ = Burpee Pull-ups and 155/113#

PMOD
30 Strict HSPU or
Handstand Practice
Holds, Walks, Strict, Kipping

Extra Work
Do one of the WOD's from Rise of the South

Day 3
Complete 1 set each of plank, left side, right side for :40 second each. If this is too easy do them without a rest between them or add weight to your standard plank like a weight plate, duffle bag or a kid. If you use a kid post a pic.

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