AMRAP 16: 18/15 Calorie Row or Bike 15 Sumo Deadlift High Pulls (95/65) 12 Box Jumps (24/20) 9 Chest to Bar Pull-ups
PureFit:
AMRAP 16:
12 Cal Row
12 Plate Walks
12 Box Step Ups
4 Farmers Carry
MWOD:
Pre Wod: Partner Internal Rotation: One partner will lay on back and make a bridge with feet under knees, knees at 90. Place hands behind back in bridge. Other partner will pin shoulders to the ground. Start gently add more pressure as partner in bridge indicates. Partner in bridge is going to contract and relax 8 sec on, 4 sec rest(breathe). Next Contract and Relax, lower hips a bit. Contract and Relax again lower hips even lower. Work a minute at a time and switch, go through twice. Post Wod: Monkey Bar of Death: set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring. When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg
Leave a Reply