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16 January 2017

16
Jan

16 January 2017

DSC09775

16 January 2017

Warm-up:  400m run, 15x Wall Ball, 10x Wall Ball Press at bottom of squat.

Strength: Overhead Squat: 6×6 @ 70%

WOD: 25 Minutes Total (Stage Weights ahead of Time)

3 rounds:

In 2:00 complete:

  • 5x Hang Squat Clean (155/105)
  • Max Burpees Over the Bar (Score is TOTAL Burpees for 3 Rounds)
  • 2:00 Rest

*5 min Rest after all 3 rounds completed, then…*

3 rounds:

In 2:00 complete:

  • 4x Deadlift (315/225)
  • Max Double Unders (Score is TOTAL DUs for 3 Rounds)
  • 2:00 rest.

Cool Down: 3 Rounds:  20 Hollow Rocks, 10 AbMat Sit-ups

 

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