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14 September 2020

25
Aug

14 September 2020

14 September 2020

Warm-up:  3 Rounds of Block Run, 20 Air Squats with Duck Waddle, 15 Lunges with Yoga Extension, 10 Burpee Broad Jumps

Strength: Wendler 5/3/1 Backsquats Heavy

3 Rounds at the Same Weight (27 Minutes)

5 Squats, Rest 5 Minutes, 3 Squats, Rest 3 Minutes, 1 Squat, Rest 1 Minute

WOD: 25-20-15-10-5

Pushpress (Barbell 75/55) (Dumbbells 25/25)

Push-ups (True Pushups off 3 plates RX)

Calorie Bike (Assault or Ski RX)

Cash Out:  W. Alabama Run

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