Jun 7, 2017

Thursday 2017.06.08


Warmup
- Run 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 GHD hip extensions
- 10-12 Push-ups
- 10-12 GHD sit-ups

WOD
3 rounds for time:
- 80 KB one-arm swings
- Run 800 meters
For the swings, switch arms every 10 reps. Hold your spine in extension, hips go back and slightly down with minimal knee bend. This is a hinging movement, not a squat.

2 comments:

Melissa Salamanca said...

24:42 RX

monroe said...

20:52, 26lb KB. All by myself. Already missing the 1600 gang. All done outdoors on a glorious sunny day, getting' my vitamin damn D!