WOD – Monday – 070714

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WOD – Monday – 070714

MSG WOD

A. E4MOM x 5rds:
– Back Squat x 2-3 @ 40X1 tempo @ heavier than 300614
– DB Powell Raise x 6-8 @ 3010 tempo @ heavier than 300614

B. 3-5RFT:
– Run x 200m
– 1KB Overhead Squat x 8/arm
– Burpees x 10
– Run x 200m
– Rest x 3min

* You MUST push in this workout. Scale the activities to something that you feel is possible for you to ‘push hard’ in. In rest period, complete corrective exercises, mobility activities or other active recovery. Cutoff time = 35min.

C. Partner Workout:
Partner #1 – AssBike x 20sec @ max effort
Partners #2-6 – Rest

*If not enough partners, rest as if there was enough – i.e. 120sec


 

Monday Results:

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