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18 December 2017

18
Dec

18 December 2017

18 December 2017

Warm-up:  AMRAP 10 Minutes: Run to Dumpster, 20m Walking Lunge, 12x Jumping Air Squat

Strength: Back Squat: 1 Rep Max (Estimated 17 Minutes)

WOD: 3 Sets of 5:00 AMRAPS with 2:00 Rest in Between (Record 3 Scores):

Set 1: 10 Kettlebell Swing (53/35) / 10 Slam Ball (30+/20+)

2:00 Rest

Set 2:  10 Goblet Squats (53/35) / 10 Slam Ball Throws over shoulder (30+/20+) (just pick up from ground and throw over shoulder behind you)

2:00 Rest

Set 3: 10 Slam Ball Sit-ups (tap ball back behind head and then tap toes) / 10 Russian Twists with KB (53/35)

Cool Down: 4 Sets of 1:00 planks on/off and 4 Sets of 10 GHD with rest in between

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