Happy September
Warm Up:
3 400m Row sprints
** under over: anything over or under 400m you owe me immediately in burpees
Then:
30 GHD Sit Ups
30 Back Ext
Skill:
2 Rounds
5 Handstand Push Ups
10 Chest to Bar Pull Ups
15 Tricep Ext (standing with light plate overhead)
10 Arnold Press
WOD:
3 Rounds for time of:
15 Cal Cardio
15 Power Cleans (115/75#)
50 Double Unders (yes twice this week 🙂
15 Push Press