Tuesday, February 12, 2013
RUN, ROW & PUSH
Warm up: 400 m run, 30 mtn clmbrs, 20 sit ups, 10 push ups, 5 hs kick ups; hip & hamstring mobility
Skill/focus: Box Squat
Warm up and find appropriate height
Box Squat
2 reps EMOM for 12 min @ 60% 1 rm back squat
WOD
10 kb swings 53#/35#
5 burpees*
10 kb swings
Run 400 m/row 500 m/25 m prowler push x 4 (1 ea rd)
4 RFT
Post time for score
Aaaah, my red headed stepchild. . .
and his lovely bride to be
RUN, ROW & PUSH
Warm up: 400 m run, 30 mtn clmbrs, 20 sit ups, 10 push ups, 5 hs kick ups; hip & hamstring mobility
Skill/focus: Box Squat
Warm up and find appropriate height
Box Squat
2 reps EMOM for 12 min @ 60% 1 rm back squat
WOD
10 kb swings 53#/35#
5 burpees*
10 kb swings
Run 400 m/row 500 m/25 m prowler push x 4 (1 ea rd)
4 RFT
Post time for score
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