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23 April 2018

23
Apr

23 April 2018

23 April 2018

Warm-up: Run Block, 25m Inch worm, 50m Walking lunge, 10 Jumping Air Squats

Strength: 4×10 Back Squat AHAP

Stamina don’t post on board): 4 Rounds, not for time: 24x Farmer Carry Step up (12/side- 20”/18 box with 35/20# per hand), 8x Burpee Broad Jump, 25x GHD sit up.

WOD: 7:00 AMRAP:

  • 6x Burpee Box Jump.
  • 12x Pull up

3:00 Rest

7:00 AMRAP:

  • 20/15 Cal. Row
  • 12x Dips on Box

Cool Down: 3 Rounds:  30 Second Hollow Hold; Rest 30 Seconds, 20 Hollow Rocks

 

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