Warm up/Stabilizer - oh yes all rolled into one
1000m row
3x10
Double KB sit up
Back extensions
Twinkies
Strength:
Back squats
5-5-5-3-2- 3x5
3 sets of 5 at a light warm up weight
1 set of 3 at a med weight
1 set of 2 at a heavier weight about 70% of your max
3 sets of 5 at the same weight - pretty damn heavy
Metcon:
Coach Kat's birthday is in the house today, and she made her own birthday WOD!!
2x
12 toes 2 bar
22 hang cleans 60/40kg
19 wall balls 20/16lb
89 sit ups - old school preferably but use an abmat to get through it
25 double unders
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