Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/12)
10 abmat sit ups
10 back extensions
Strength:
Push press 5-3-1-1-1-1
WOD:
"Grace"
30 ground to overhead (135/95)
Then:
"Helen"
Run 400 meters
21 kettle bell swings (35/53)
12 pull ups
3 rounds for time.
Post Grace time and total time.
Comments