160714

6:30am clique getting their post workout static stretching on with an elevated pigeon stretch. 

THURSDAY

WOD

160714WOD
7 rounds for time of:
Row 10/8 Calories
8 Thrusters, 95/65
6 Front Rack Lunges, 95/65, 3 each leg
4 Muscle-ups
– rest 90 seconds between rounds

ACCESSORY WORK

A. 3 x 15-25 Hip Extensions
B. 3 x 10-15 Strict Toes to Bar
C. 3 x 5 Deadbugs w/ ankle weights & 5/2.5 pound plates in each hand (PERFORM SLOWLY & CONCENTRATED)

BASEFIT

WOD

160714BF
45 minute AMRAP of:
800 meter Run
30 Mountain Climbers
30 Walking Lunge Steps
30 DB Push Press
30 Toes to Bar
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