10.4.17


Published October 3, 2017



PreWod

Warm Up
3 rounds
15 jumping jacks
10 pvc pipe good mornings
10 bridge up/downs

Strength
Bent Over Rows 2 x (4-6 reps) @ 75%
Pull-Ups 2 x avg reps of wk 3
WB Hamstring roll outs 2 x 10



MetCons

10.4.17

Wod 1, Tabata Time 12 mins (:20/:10)
Rotate each exercise for max effort reps during work set
V-Ups
Hollow Rocks
Superman
Plank

2 min rest

10 min EMOM
3 HSUP
5 Ring Dips

*Score is total number of reps completed + rounds completed in EMOM

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