17 July 2017
Warm-up: 400m Run to Branard, 3 Rounds: 5x Pull up, 10x Push up, 15x Air Squat. 400m Run to JITB
Strength: Close Grip Bench Press: 7-5-3-1-1 Each set to be done as heavy as possible.
WOD: 16 min. AMRAP:
- 8x Box Jump
- 8x Burpees
- Ascending ladder of Kettlebell Swings by 3s. (55/35)
(8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/18, 8/8/21…..)
Score is round of KB plus any extra reps
Cool Down: 100x 4 ct. Flutter Kick, 100x Leg Lever, 50x Sit up.