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16 January 2018

16
Jan

16 January 2018

16 January 2018

Warm-up: 3 Sets: 350/250m Row, 10x Burpee over the rower, 10x Front Squats (Empty Bar, please don’t drop them!)

Strength: Squat Clean: Work to heavy single (more than last week!), then:

  • 3×3 @ 70%
  • 2×2 @ 80%

WOD: 20:00 AMRAP:

  • 313m Run Around Block
  • 30x Double Unders (60 Singles)
  • 20x Kettlebell Swing (53/35)
  • 10x WallBall (20/14)
  • 5x Burpees
  • Rest 1:00

Cool Down: 3 Sets: 1:00 Hollow Hold, 1:00 Superman Back Extension Hold, 1:00 Rest between sets.

 

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