Call Us: (716) 634.1329 | LOCATION

9.20.16 Tuesday

19
Sep

9.20.16 Tuesday

performance7

 

Mob: Band Knee Tucks x1min ea

 

2 rounds:

Plate Counterbalance Squat x10

Wall press Deadbug x5ea

Quadruped Fire Hydrants x10ea  

 

Skill: KB RDL/Swing Tech     

PVC Pipe Hip Hinge 2×5 ea arm

then 2x8ea KB RDL/Russian Swing/Partner Push R Swing

 

Strength: EMOM x12mins  

Min 1: Sumo DL x5 @ RPE 8

Min 2: DB 1 Arm Row x15ea   

Min 3: Goblet Step-up x6ea

 

WOD: 8min AMRAP   

20 WB (20/14)

10 Box Jump Overs (24/20)

100yd Sprint w MB

Leave a Reply