"Malenfant" Thursday 9/14/17

Mike M1.jpg

Member workouts have begun.  As we continue to program them throughout the weeks, make sure you are emailing me one named after you.   Looking forward to seeing what everyone comes up with.

Warm-up:

2oo m Run, 3 rounds:  10 Goblet Squats, 10 Good mornings with band, 20 Bridges

“Malenfant”

400 meter run

30 wallballs (20#/14#)

20 box jump overs

10 deadlifts (275#/185#)  Int:  225/155  Sc:  185/115

20 box jump overs

30 wallballs (20#/14#)

400 meter run

Post WOD Stretch:  Lizard, Pigeon, Shoulder mob on the bands

Extra:

7 Rounds:

Plank Holds

:60

Rest 1-3 minutes between holds.