July 24, 2018

MOBILITY & WARM UP

Midline training
Alternating Tabata (8 Sets of :20s on / :10s off)
Hollow Rocks
Superman Rocks 

WOD

Part #1
In a 5:00 Window 7 Rounds of
"The Chief"
3 Power cleans (115/80)
6 Push-ups
9 Squats
After 7 rounds, remaining time is calories on the rower

Rest 5 minutes

Part #2
In a 5:00 Window 6 Rounds of
“The Chief” (135/95)
After 6 rounds, remaining time is calories on the rower

Rest 5 Minutes

Part #3
In a 5:00 window 5 rounds of
“The Chief” (155/105)
After 5 rounds, remaining time is calories on the rower