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11 January 2017

11
Jan

11 January 2017

DSC08900

Wednesday, 11 January 2017

 

Warm-up: 400m run,  3 rounds, (each round should be done without dropping the bar) 5x Snatch grip deadlift, 5x Hang Squat Snatch, 5x Overhead Squat, 5x Snatch grip behind the neck push press. 400m run

Strength:  Deadlift 5×7@ 65%

WOD: 15 min. AMRAP:

  • 8x Wall Ball (20/14)
  • 10x Burpees
  • 12x Slamball (30+/20+)
  • Row 250m/200m / Run to Audley every other round

Cool Down: Wall Sits 4 Rounds:  1:00 on/off

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