3.16.16 “HQ MASH UP”

March 15, 2016

  
Cassie
205#
Up from 175

Warm up:
AMRAP 10
Personal Goat Warm up
–This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope, Burpee, skills that hold you back in a wod.

Metcon
“HQ MASH UP”
Row 1600 m
Rest 3 mins
Run 1200m
Rest 2 mins
Row 800m
Rest 1 minutes
Run 400m

Cash out:
3 Rounds
30 hollow rockers
30 situps
1 Minute plank
Rest :60 between rounds

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