Conditioning:
“Rock’em Sock’em”
50 Double Unders
50 Sit-ups
500m Row
40-meters Burpee Broad Jumps
40 Sit-ups
400m Run
30 Pull-ups
30 Sit-ups
300m Row
20 Ring Dips
20 Sit-ups
200m Run
10 Strict Handstand Push-ups
10 Sit-ups
100m Row
For Time
Compare to Wednesday, 31 August 2016
Flexibility:
Knees-to-traps – 1:30
Elevated Cat- 1:30
10 reps 2 pike/2 squats
Standing Pike – 1:30
Kneeling Achilles – 1:00/side
Butterfly – 1:30
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