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21 September 2020

15
Sep

21 September 2020

21 September 2020

Warm-up: AMRAP 10 Minutes: Dumpster Run, 9 Mountain Climbers, 6 Drop Squats, 3 Inchworms

Strength: 20 Minutes to Reach a 1 Rep Max Squat Clean (share bars and work together)

Stamina: 4 Rounds, not for time: 50m Farmer carry walking lunge (AHAP maintaining max of 1 rest period per 50m), 20x Slam Ball, 50m Crab Walk (Feet forward). 

WOD: “AllSport Fran”

21-15-9

Thrusters ( 115/80) or (45/30 Dumbbell)

Pullups (ARX – 1/3 Ring MU)

Block Run or Calorie Bike

Cool Down:  50 GHD Sit-ups / 50 Half GHD Sit-ups

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