10/10/16

October 9, 2016 Posted by CHAD WOD

CF Megalodon – Masters

Warm Up: 3 min jump rope

Then 2 RDS:

10 windmills

10 good mornings

10 michael phelps

10 PVC twists

10 banded front/back steps

shoulder distraction

prayer

wall birth

hamstring

SUPPORT COMPLEX:

3 rounds, 30 sec work, 30 sec rest, 1 min rest between rounds

30 sec L sit on box (can support self on elbows-use mats for cushion)

30 sec plank hold

30 sec (weighted?) bridge hold

EMOM 9: work for 45 sec, rest 15

min 1: row (meters)

min 2: push ups on box

min 3: deadlifts- controlled

Scaled-work for 35 seconds, rest 25

Cool Down: run/walk/row 400 m OR bike .5 mile