29 September, 2014

By 09/29/2014 wod

We are postponing our big level testing week to next week.

Keep getting ready guys!

Fitness/Performance

Gymnastic Strength

4x 0:20 Thoracic Spine Barbell Stretch + 8 immediate PVC raises
2×1:00 Hollow Hold on Back holding PVC arms shoulder width apart
2×1:00 Arch Hold on Stomach holding PVC arms shoulder width apart
4×10 Arch to Hollow Swing on bar

Conditioning

F: Run 1200m

35 Weighted Sit-ups
Run 800m
30 Weighted Sit-ups
Run 400m
25 Weighted Sit-ups

S: Run 1200m
25 TTB
Run 800m
20 TTB
Run 400m
15 TTB

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