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WODs

Playground Gym – 11-06-19

By 11/05/2019 No Comments

Warm Up

5 Mins on Assault Bike – slow pace – get a light sweat

Mobility 

Air Squats, Lunging, Still Leg DLs

*start DL with empty bar for several sets – stretch at bottom stand tall do NOT over extend – get positioning

Skill

None

Lift

DL – 2 x 15 Reps @65-70%

Accessory

Bent Over Rows – Heavy – 4 x 6 Reps E3M

Conditioning

E3Ms x 5 Sets

8 DLs – 225/155 (S), 155/95 (F), 95/65 (H)

8 Bar Facing Burpees

12/10 Cal Assault Bike Sprint

Extra Credit

For time

100 Russian KB Swings – 70/53

Steven

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