4-20

Buy in=(2rounds)20-swings/10L+10R-halos/10-OHS

Skill/strength=(5 min. Emom) 8-bent over rows

W.O.D.=(30-20-10) T2B/STO 135/95 then rest as needed and  do 2-500m rows with good rest between rows or 2-400m runs your choice.

Cash out=couch stretch(1min. Each leg)/rotator exercises/roll out

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: