Posted on August 12, 2014

8.12.14 Tuesday
Event Date: August 12, 2014

Warm Up

(Hip Mobility)

1min Band Squat

1min Single leg Flexion L/R

1min Hip External Rotation on Box

10 Wall Squats

10 Goblet Squats

10 PT

10 GM

Strength

10min EMOM

6 Ring Dips ODD

8 HRPUs EVEN

Before starting WOD do Burgener Warm Up

WOD

20min EMOM

2SDL+2PS @77% of PS 1RM (odd)

6 Tire Flips(even)

(10 burpee penalty per round)

Cash Out

50 Air Squats using MedBall (reference)

3x1min Plank