Athlete: Sammy Bower
Warm-Up:
400m Run
10 Pushups
10 Ring Rows
10 Air Squats
(x2)
**Accumulate Hollow Hold Minutes for Challenge**
Gymnasty Strength: (Pulling)
Every 1:30 for 12 minutes alternate b/w the following:
5 Weighted Pullups (Heavier than last week...see chart on whiteboard)
:45 Hollow Hold
WOD: "Swear Words"
For Time:
400m Run
200m Farmers Carry (50/35)
800m Run
200m Farmers Carry (50/35)
400m Run
*Scaling Option: Reduce weight (35/20) or as needed; Reduce runs to 200m/400m/200m
Cashout:
50 Ring Rows (Elbows tight and back)
4 sets of 8 second Chin Over Bar Hold
