Thursday 9-5-17

WoD...

Buy In 50 Close Push Ups

3 Rounds

50 Thrusters 45,35

50 Ab Mat Sit Ups

50 Renegade Rows 25,15

Cash Out 50 Wide Push ups

Aether Built

Primer- 2 rounds of wall sits and single leg bridges. 15 reps for bridges and :30 on wall sit. 

1.) Romanian Dead Lift- 2x10

2.) Back Squat- 3x8 tempo 3 down, 1 pause, 2 up, nonpause at top.

3.) BW walking lunge- 100. Get done as fast as possible. 

4.) Barbell Bridge- 3x8. Heavy as possible.

5.) Max calories on the bike in 5 minutes. Go hard!