700 E Elm Ave, Suite A
La Grange, IL 60525
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WOD 8/19/2015

August 19, 2015

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Warm Up: Run 2 big laps then….

10 Walking lunges

10 SDLHP

10 Good mornings

mobility

 

Skill: Jump Rope

10-15 minutes of double under practice

* If you are already proficient with double Unders work on triple unders.

 

WOD: 15 minutes of work.

A) 1000 meter row for time: record your time, rest until the 8th minute

B) At 8 minutes begin 7 min AMRAP of:

Ascending ladder of backsquat 135/95 and chest to bar pull ups.

Ex. 1 backsquat, 1 chest to bar pull up

2 backsquat, 2 chest to bat pull ups

3 backsquat, 3 chest to bar pullups

etc…. record total number of reps.

* Backsquat is cleaned from the floor once at the beginning of each round

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