8-21-15

6AM CLASS ONLY ……430 is Team WOD

 

Warm Up: – AMRAC 8

200m run

30 sec HS hold on wall

20 grasshoppers

50 ft OH plate lunge @ 45/25

WOD: – For time:

800m run

10 HSPU

400m run

20 HSPU

200m run

30 HSPU

Skills: – 3 rounds NFT

20 banded bridges @ 21X1

30-45 sec GHD straight body hold

8 reverse rack lunges @ 115/85

 

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