Wed 10/2/2013 WOD
Warm up
5 mins
Foam rolling legs, hips, It bands, lats
Lax Ball on Scapula
3 sets of
“CINDY”
5 strict pull ups
10 ring rows
15 air squats
Dynamic Stretches
Strength/Skill
Front Squats w tempo 31×1
3-3-3-3-3
Training (Met-con)
Lurong Living Paleo Challenge WOD #4
For time:
50 Thrusters (95/65)
50 Toes to Bar
There is a 10 minute time cap on this workout – scale accordingly.
Scaling
Level II:
Thrusters (65/45)
Unanchored AbMat Situps
Level I:
Thrusters (45/30)
Anchored AbMat Situps
2013 10 01