What’s your post-WOD/recovery position?

I. Warm-up

5 Rounds:
Pull-ups: Week 4, Day 2
Push-ups: Week 4, Day 2
5 Barbell pause thrusters + wrist stretching
3 x 10 second hollow body hold

See printouts for pull-ups and push-ups.

II. Lifting

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

III. WOD

This WOD starts on the rower. The clock starts, and the athlete begins rowing. At the top of the first minute, the athlete does one thruster and immediately gets back on the row and continues to rowing. At the top of second minute the athlete does two thrusters.

This pattern continues until the athlete gets 2000m meters or cannot get the prescribed number of thrusters within the minute.

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