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Thursday October 8, 2015

Warm up: 

Row 250
5 Medicine ball push-up
5 Half handstand push-ups (Stack 2 abmats on top of a 45 pound plate. Touch your head to the top of the abmat and then fully extend)
30 seconds Plank
5 Cossack squat (each side)
5 Bridge up
5 Sots press (PVC or bar)
15 Fire hydrant circles (each side)
15 Mountain climbers (each leg)
15 Ring out the towel (each side) 
15 Arms (over and back) - start video at 58 seconds

 Wod:
4 rounds:
20 burpees
20 front squats 115/75 (75/55)(55/35)
20 push press (115/75)(75/55)(55/35)
30 GHD sit ups 

**scaled versions of the GHD: 
- lower the reps to 10 per round
- substitute v-ups

Post wod:
After your WOD, complete the following:
Couch stretch - hip opener: 4 minutes each hip (8 minutes total) - start video at 2:17.
Bottom position: 2 minutes - start video at 1:41

Earlier Event: October 7
Wednesday October 7, 2015
Later Event: October 9
Friday October 9, 2015