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10 July 2017

10
Jul

10 July 2017

10 July 2017

Warm-up: 3 Rounds: Run to JITB,  10x Burpee- Toe to Bar,

Strength: Back Squat: 7-5-5-3-1 Each set to be done as heavy as possible, adding weight each time. (20 Minutes)

WOD: 1-10 reps: Cap is 25 Minutes

  • 1x Pull up
  • 2x Push up
  • 3x Air Squat

***ARX’d Athletes can attempt to make it back down from 10 adding 9-8-7-6-5-4-3-2-1 under the Cap***

(1/2/3, 2/4/6, 3/6/9, 4/8/12, 5/10/15, 6/12/18, 7/14/21, 8/16/24, 9/18//27, 10/21/30)

Cool Down: 3 Rounds:  10 Mountain Climbers, 10 Lunges

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