Saturday, 17 September, 2016
WARM UP – MOBILITY
Dynamic stretches
Band shoulder stretches
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Alt. 2-3 sets of Overhead Squats w/empty bar and Scap Pullups/Beat Swings
WOD A
2011 REGIONALS WOD 4
For time (25 min cap)
100 Pullups
100 KB Swings 24/16kg
100 Double Unders
100 Overhead Squats 95/65lb
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Scale :
-75 reps Int-Adv
-50 reps Beg-Int
-5 Rounds of 10-15 reps per exercise if you are newer to classes or just struggle with high rep sets
ACCESSORY
Easy 5 min bike or row cool-down
Crossover Recovery
