WARM UP:
400 M. Row or Run
Then
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Lunges
Then:
5 Min. of Mobility
LIFT:
Back Squat
5 @ 65%
5 @ 70%
3 x 5 @ 75%
WOD:
“LITTLE BUDDY” (Compare to 6/7/13)
20 Min. AMRAP
1000 M. Row or 800 M. Run
Then:
50 O.H. Lunges (45/25) (25/15) (15/10) (10/5)
50 Push Ups (Feet on Plate)
50 Squats (Holding Plate)
50 Sit Ups (With Plate)
*May Hold Plate anyway you want. 4 burpee penalty if it touches the ground on lunges or squats!
POST WOD:
Foam Roll
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