Friday, September 6
“When we are really honest with ourselves we must admit that our lives are all that really belong to us. So, it how we use our lives that determines what kind of men we are. It is my deepest belief that only by giving our lives do we find life.”
- Cesar Chavez
Warm-up
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
10 glute bridges
10 steps of walking lunges
(NTE 10:00)
Strength/Skill
5 RFQ:
Mixed KB Front Rack/OJ Carry - 100 ft
Air Squat x 15-20 reps
WOD
Complete as many rounds as possible in 20 mins of:
Air Bike, 600 m
10 L Dumbbell Single Leg Reverse Lunges, pick load
Air Bike, 600 m
10 R Dumbbell Single Leg Reverse Lunges, pick load
Strength B (can be done instead of WOD)
20 min for quality of:
10 L Dumbbell Single Leg Reverse Lunges
:45-:60 Flutter Kick
10 R Dumbbell Singe Leg Reverse Lunges
:60 Weighted Sit-Up
Cool Down
Frog Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.