WOD 08.20.2015 Thursday

Strength

Bench Press – 5 x 5 Every 3 minutes

* Start at 60% and work up

WOD

4 rounds of 600m, 200m sprint

1 min rest between reps, 3 min rest between rounds

Extra Credit

Alternating :30 on/:30 off x 3

  • GHD Sit-up hold at parallel (hollow focus)
  • Hip Extension hold (lower lumbar, glute, hamstring focus)

* Can sub weighted plank hold and superman