3.4.17 “Turk It Up”

March 03, 2017

FITNESS & LIFESTYLE
WARM UP
10-15 Minutes
HSPU and Ring Dip practice

“TURK IT UP”
1000m row
21 HSPU
10 Turkish Get Ups (53,35)
21 Ring Dips
10 Turkish Get Ups (53,35)
21 HR Push ups
10 Turkish Get Ups
21 Push-ups

SPORT & PERFORMANCE

TODAY’s WOD if NOT Retesting OPEN WOD

REST DAY if retesting the OPEN WOD

SUNDAY’s work if retesting the WOD:
Warm up:
2 Rounds at 80%
3 minutes Rowing
3 minutes Bike
3 minutes Single jump rope or Run

Mobility:
-Lacrosse ball upper thoracic
-roll lats
-p-not or KB smash psoas
-floss hips
-front rack sotts press

WOD
For time:
21 Burpees
15 Jumps Over Box (24,20)
9 Wallballs (30,20)
400m Run
9 Wallballs (30,20)
15 Jump Over Box (24,20)
21 Burpees

-don’t eat shit on the box, scale if you have to.

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