15 January 20178
Warm-up: 800m Run to W. Alabama, 2 sets: 25m Bear Crawl, 25m Crab Walk, 25m Burpee Broad Jump.
Strength: Bench Press: EMOM 10:00 2x Bench Press -AHAP (Should be more than last week!)
WOD: 4 Sets:
In 3:00 Complete:
- 5x Overhead Squat (135/95) from the Ground
- 8x Burpee Box Jump (24/20)
- Max Cal. Assault Bike/Ski Erg/Row in remaining time. Notate: B/S/R
*Rest 2:00 Between Sets.
Cool Down: 4 Sets Planks: 1:00 on/off