WOD – Thursday – 190913

From the Blog

WOD – Thursday – 190913

“Get going. Move forward. Aim High. Plan a takeoff. Don’t just sit on the runway and hope someone will come along and push the airplane. It simply won’t happen. Change your attitude and gain some altitude. Believe me, you’ll love it up here.”
~ Donald Trump

Rite of Passage

A1.
Goblet Squat
4 x 8-10 reps @ 3011
A2. Single-Arm KB Row
4 x 8-10 reps each arm @ 2111
A3. Bilateral Hip Bridge
4 x 10-12 reps @ 2011

* Use a barbell for loading the hip bridge

B.
AMRAP 10mins:
– Pushups
x 10
– Situps
x 15
– Run x 200m

Open 

A.
Back Squat
Personal Program

B. Bench Press
Personal Program

C.
AMRAP 10mins:
– Pushups
x 10
– Situps
x 15
– Run x 200m

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