Thursday 6, July 2017

Warm up:

400m run - start with a clock must be under 2:10
Every second over 2:00 = burpee
*SEE coach for exceptions

3x
Partner stretches
Shoulder stretch - on bar
Seated stretch - facing each other
Arm stretch

Ready:

7 minutes
7 wall facing squats
21 wall taps

Strength:

Bench Press
Cycle 4 week 1
*add 7.5kg from original 1 rep max
5-5-5+
65/75/85% of 90%

Metcon:

 NKIB 2017 WOD 2 and 3

1000m row
Right into 3 rep max front squat - FROM THE GROUND
9 minute time cap
then
1000m row