10/31 WOD: 500 Reps

31
Oct

10/31 WOD: 500 Reps

Individual Warm-up: 10-back lever progressions.

Warm-Up:  BWU Part #2: 20-push-ups, 15-jumping squats, 10-tripod push-ups. Part #3: 20-dead-lifts, 15-Sumo dead-lift high pulls.

Strength: Dead Lifts 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: Five rounds of 10-HSPU, 20-Burpees, 30-sit ups, 40-Lunges.

Recovery:  Banded hip distractions.