Thursday July 7, 2016

(Practice/Phosphogenic 1-10 sec bursts)

Warm-up (15 min)

SOD 

Strict Overhead Press: 5 – 4 – 3 – 2 – 1^ AND GHD Hip Extension 3 x 15 (18 min)

WOD 1 

10 Rounds of: (10 min) 
15 second all out ROW sprint > 45 second recovery
Use the Erg clock to manage your time

WOD 1 Score is Calories rowed

Rest 3 min.

WOD 2 

5 rounds of: (5 min) 
Max Rep Plate Ground to Overhead (45/25#) for 15 seconds > Rest 45 seconds

WOD 2 Score is # of G2OH