8-5-15 August 5, 2015
Wednesday August 5, 2015 '8-5-15'

A. Competitor

Get your running shoes!

2-800s (3:45 or less)
3-400s (1:15 or less)
4-200s (:35 or less)
5-100s (:17 or less)

Rest 1:1

B. Regular

Strength: Back squat
1×10 w/bar
3×3 (increasing weight)
3×3 (AHAP) (same weight for all 3 sets)

WOD:
5 rounds of:
20 sec KB obliques (left)
10 sec rest
20 sec KB obliques (right)
10 sec rest
20 sec hollow rocks
10 sec rest
20 sec Russian twists
10 sec rest

*scale: abmat sit ups instead of hollow rocks, plank hold instead of Russian twist*