WOD – 20180817
Aug
17
Freitag
20180817
Emanuel/ Tom/ Selina
Warm-Up
run 200 m
2 rds
20 jumping jack
10 wall balls
10 superman
10 slow push ups
20 air sqt
Rack
10 sec hold
10 leg raises
10 sec hold
10 hanging flutter kicks
10 sec hold
10 sec l-leg hold
Mobility
banded lat stretch 30 sec e/s
banded ankle stretch 30 sec e/s
Skill / Strength
10 min
build to a heavy 3 rep max FS
then emom 2:00
4 rds of
5 FS 70% of todays 3 rm
2 legless rope climbs
WOD
Grace 30 GTO 60/40
