Sunday Make-up Day
If you missed a WOD this week, here’s your chance to shine. Here’s what you missed:
3 rounds FT:
Run 400 meters
30 squats
20 push presses
75#/115#
8-minute AMRAP
10 deadlifts
30-ft burpee broad jump
155#/225#
Hang squat snatch 1-1-1-1-1-1 reps
Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight potentially adding reps for more practice.
Empower Reset # 15
1-minute belly breathing hands and knees
30/30 sec head nods/rotations
3 minutes: frog rolls
3 minutes:
20 Original Strength speed skaters
10 judo push up rock
3 minutes:
20 gait bugs
10 windshield wipers
4 rounds of:
Hands and knees box crawl
Leopard box crawl
3 rounds of:
30-sec hanging hold
30-sec goblet squat hold
2 mins alt KB/TGU
400-meter double KB carry AFSAP
2 alt KB TGU for every break taken
Enjoy!
Motor
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