Wednesday – 28th Oct 2020

Warm up – 3 RNDS
6 Banded Good Mornings
6 Alt box step ups
6 box push ups
6 Air squats
Skill Practice
EMOM 5
Negative pull up (Slow down only)
WOD Prep – warm up
4 RFT
12 Deadlifts 50/40
12 Box Jumps
12 Box Dips
* Run to fence
Straight into…..
3 RFT
14 Power Cleans 50/40
14 Push press 50/40
14 Alt Lunges
* 50 skips
Straight into…..
2 RFT
16 Pendley Rows 50/40
16 Alt Pistols
* Run to fence
Stretch – 3 RNDs
30 sec Calf Smash
30 sec Quad Stretch – Lying
 
Address
Unit 9 & 10, 74 1st Road, Linbro Wedge Business Park, Linbro Park
Phone