Aug 31, 2017

Friday 2017.9.1

*Gym hours 0500-1700*

Warmup

Run/Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
“27 Squats”
18 Abmat sit-ups
9 KB Thrusters
6 Hollow body Pullups

WOD

“To the Nines”
Three persons complete nine rounds of the following triplet:
  • 9 Box Jumps (24/20”)
  • 9 Toes to bar
  • 9 Thrusters (95/65)
How to do it: With three partners, one person working at a time, partner A does the box jumps, then B does the toes to bar, and then C does the thrusters.  Round 2 begins with A doing toes to bar, then B doing thrusters, and then C doing box jumps.  Continue until all nine rounds are complete, rotating exercises each round.  In the end, each person will have completed three rounds of each exercise movement, and 90 total reps.

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