13 April 2017
Warm-up: Run to W. Alabama, 3 rounds: 25m Duck Walk, 12x Goblet Squat with 3 second pause at bottom.
Strength: Front Squat: 4×5@82%
WOD: 5 rounds for time:
- 200m Run to Audley
- 10x Kettlebell Swing (70/53)
- 15x Slamballs (40+/25+) – alternate the KBs with a “friend” if there aren’t enough heavy slamballs. It will be ok to rest for a bit if you have to wait.
Cool Down: 3 Rounds: 1:00 Hollow Hold, 1:00 Deadbugs
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