Strength/Skill WOD:

Weighted Step-ups* (20″)

4-4-4-4

(Try to get heavy)

*Barbell in the back rack position. Equal step-ups with each leg, each round.

 

Conditioning WOD:

Run 400m

10 Weighted Step-ups* (85% of 4-rep max)

10 Chest-2-Bar Pull-ups

 

3 rounds for time

Compare to Monday, 19 August 2013

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Saddle Sit – 2:00

Sink Mobilization – 2:00

 

 

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