8/15/16

Warmup-2 RNFT
Four Stage Hip Opener Sequence-:30 sec each stage

5 Strict Dips

10 Heavy Russian KB Swings

Pidgeon Pose-:30 sec each side
15 Double Unders

20 Fast Box Step ups (Low Box)

Saddle Stretch-:30 secs

A) Back Squats

5×5@80%

*4 min rest between sets

B) WOD: AMRAP10

10 HSPU

20 Wall Balls (20/14)

30 Double Unders

C) Accessory: Lower Body
Rear Foot Elevated Split Squats 3×12 each side
*Weighted if possible

Time

0-10 Warmup

10-40 Squats

40-45 Rest/Setup

45-55 WOD

55-End Accessorry

Categories: WOD

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