14 Sep WOD- Monday, Sept 15

WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD-
1. Low Back Recovery
2. Barbell Calf Smash

Warm up– Rowing pause drills

(no straps)
a) Drive Finish
b) Arms Extended
c) Body Over
d) no pause w/o straps
e) no pause w/ straps

WOD for time:

500 m row
25 Burpees
10 DL
400m run
20 Burpees
10 DL
500 m row
15 Burpees
10 DL
400m run
10 Burpees
10 DL

Lv1: 155/95
Lv2: 185/145
Lv3: 205/175

Finisher: Ring Supermans 5×10

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