8/31/16

August 31, 2016 Posted by CHAD WOD

CF Megalodon – Masters

2 rounds

-Assault bike 10 cals

-10 leg swings front/back

-10 leg swings side/side

-10 Big & little arm circles

-10 Good mornings

THEN: FOAM ROLL QUADS AND HAMSTRINGS!

Stretch: Samson stretch , Calf/Achilles,

Shoulder distraction,

Prayer

Band Pull Aparts 3 x 20

Sling slot squats (use box if necessary) 4 x 5

8/31/16
15 – 12 – 9 Ring Rows

18 – 24 – 30 Box jumps, or (weighted DB) Step ups (total reps, not each leg)

CASH OUT:

**400 m plate grip carry cash out (pinch grip for as long as you can)