THUR15SEP2016

WOD

Mobility
2 min Each Leg – Hamstring Smash on Bar in Rack
1 min Each Side – LX Ball Foot Smash
1 min Each Side – Trap Smash with Bar in Rack

Strength
4 Sets of:
6 Chin-Ups w/ 5 Sec hold on last rep
50 ft Plate Pinch Plate Carry

Conditioning
In Teams of two, alternating, for Total Time:
Row 200m
Row 400m
Row 600m
Row 400m
Row 200m

Athletes will both row each distance. 

 

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