Tuesday – 041216

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Practicing the split jerk.

Warm-up/Injury Prevention
Run 400 meters, then 3 rounds not for time:
10 Walking lunge hip flexor stretches (5 each leg, hold for 3 seconds)
8 Pull-up retractions with a 1 second hold
8 Double kettlebell RDL’s (these should hurt a little bit. Stand on plates if you are flexible)
6 Overhead arm stretches using wall-balls (hold 5 seconds every rep)

Workout of the Day
For time:
Perform 50 strict pull-ups, then 6 rounds:
5 Burpee thrusters (155/108)
10 Toes-to-bar
200 meter run

This workout is capped at 25 minutes.  You may use a band for the pull-ups.  If you get capped, you will scored like an AMRAP.  Scale to finish though!

Post your scores to the Whiteboard.

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