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16 November 2016

16
Nov

16 November 2016

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Warm-up:  500 Meter Row, 30 Air Squats, 20 Lunge Steps, 10 Push-ups (10 Minutes Max)

Strength: Barbell Complex:  Power Clean, 2 Hang Squat Clean, 3 Front Squats (Estimated 15 Minutes Max)

Work up to a Heavy Complex, Holding onto the Bar the Entire Time.

WOD: 

3 rounds:
20/15 cal row
20 slam balls (30+/20+)

2 rounds:
20 Box Jumps
20 Air Squats

1 round:
400m run
20 burpees

 

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