Tuesday 9/26/17

ROBERT.jpg

Warm-up:

Fun Game of Rowling (Pair up)  Both Row 100m trying to stop on 100.  Over or Under, burpee penalty...Must row like you normally would row... if you sandbag it, 10 burpee penalty

Gymnasty:

Choose 1 to work on

Strict Pull-ups

Sc: Band or Bar attached to rig

https://www.youtube.com/watch?v=pIqR_EUFuek

Strict TTB : SC:  20 V-ups

https://www.youtube.com/watch?v=kNkD88K7t0Y

Conditioning:

“Amanda Sharrow”

Tabata

Cal Row

RKBS 53/35#

Push-ups

Wall-Sits

Jump Squats

Post WOD Smash

*use barbell on quads