THURSDAY 9.7.2017 WOD

WARM UP:

Row 3 Minutes at conversational pace

3 RNFT

Choose 1 Option:

CONDITIONING OPTION

2 Rounds of:
2 Min Meters Rowing
2 Min Rest
2 Min Max Assault Bike
2 Min Rest
2 Min Max Burpee Box Jump
2 Min Rest

Record Reps/Distance for each Set

OR

CROSSFIT OPTION

PART 1:

5 Rounds of:

5 Sumo Deadlifts @ 2112 Immediately to Bounding Over Mini Hurdles

Rest 60 Sec

5 R & 5 L Kneeling Bottoms Up KB Strict Press @2222 Immediately to Handstand Walk or Handstand Hold on Wall

Rest 60 Sec

PART 2:

3 to 5 RNFT
30-60 sec Ring Plank Hold
Farmer Carry Down and Back – 1 KB/DB at Side and 1 KB/DB in Front Rack or Overhead
3 R & 3 L Hollow Arch Rolls 

Rest as needed between sets

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

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