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13 December 2017

13
Dec

13 December 2017

13 December 2017, Wednesday
Warm-up:  500m Row, Bear Crawl Gym, 250m Row, 12x Burpee, 100m Row, 20x Push up.
Strength: Strict Press: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4. *Try for 5-10lbs heavier than last week.
WOD: 4 Rounds for time:
  • 8x Squat Clean (165/115)
  • 7x Box Jump Overs (24/20)
  • 6x HSPU
  • Run Block
Cool Down: 3 Sets: 1:00 Wall Sit holding Kettle Bell (90 degrees) , 1:00 Weighted Plank. Rest as much as needed between movements.
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