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11 September 2015

11
Sep

11 September 2015

IMG_9514

 

Warm-up:  3 Rounds:

5 Burpees, 10 Push-ups, 15 AirSquats

Strength:  Strict Press:  5-3-3-1-1-1

WOD:  10 Rounds:

8 Wallballs (20/14)

6 Box Jumps (24/20)

4 KB Swings (70/53)

1 Rope Climb (Every Other Round, so just 5 TOTAL)

Cool Down: 3X 10 Hollow Rocks and 10 Back Extensions on the GHD machine

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