Assistance Work
Superset 1
3 sets of:
8 Single Arm DB Bench Press (Alternating)
8 Inverted Rows (Can be done holding onto a bar)
Max Front Plank Hold
Superset 2
3 sets of:
10 Back Extensions
8 Physioball Hamstring Curls
WOD
5 Rounds of:
100 yd Shuttles (Sprint 25 yds and back, 25 yds and back)
10 Burpees
Rest exactly 1:30 between rounds
Post:
Total time including rest
(Workouts should always be done in the order they are posted. Today the assistance work should be done before the WOD. Some days running will precede everything else so pay attention to the order.)
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"The More You Sweat in Training... The Less You Bleed In Battle"
4 comments:
10:56 on the WOD
-Haaf
11:30 on the WOD, had to time myself so its definitely not exact
- Knowlton
9:01
9:40
Dom
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