WOD – 28/08/13

From the Blog

WOD – 28/08/13

“Leave yourself no option. Take away your safety net. Straight ahead, leave yourself no mutha effin out! Find the hard path…” CT Fletcher

A bit of CT for you. Not safe for work. A little swearing, but that’s CT lol.

And here’s today’s WOD’s.

Rite of Passage WOD:

A1. Push Press
4 x 8-10 reps
A2. Single-Leg Hip Bridge
4 x 8-10 reps @ 3011
A3. Butterfly Situps
4 x 15-50 reps

 4 RFT:
– 5 Renegade Rows ea arm
– 10 Mountain Climbers ea leg
– Run 200 Meters

Open WOD:

Recovery Day

Work on mobility, stretching and range of motion. You may practice movements, but only use a PVC pipe or a bare barbell. Light stuff only comrade. This is the day your body needs to adapt and grow and recuperate. Be smart. Don’t blitz it. That’s what tomorrow is for.

1 comment

  1. Dan Adams - August 28, 2013 3:14 pm

    CT, I mean it when I say I want crack the sidewalk!!


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