9/4/17 Workout
Start up(14)
stretch 4 mins
choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope
2rds(8)
10 plyo
8 good mornings
6 push-ups
4 deadlifts
2 pull-ups
Metcon/Metcon-comp(18)
'Barraza" Hero wod
18 min | AMRAP
200 meter run
9 Deadlifts 205/125-*275/195-mod as needed
6 Burpee bar *muscle-ups/pull ups(mod as needed)
Finisher
2 min hamstring stretch
30 t-raise
60 knee tap crunch
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