7/1/15 Wednesday

Performance

3rnds, superset:

A1. Shoulder dislocates, 3 x 10

A2. Hollow Rocks, 3 x 10

A3. Arch Rocks, 3 x 10

A4. Basic kips, 3 x 8

 

B. Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters (I thought of Bruce when I picked this distance xo!)

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

*Note times for each set, and add them for total working time.

 

C1. Pigeon stretch; 2min hold each leg

C2. Shoulder or pec stretch provided by coach; 2min a side

 

Competition

Wod will be posted at gym