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19 October 2017

19
Oct

19 October 2017

19 October 2017

Warm-up:  10:00 Row (alternating run block), then 2 Rounds: 10x Two for 1 Wall Balls (light), 10x Sit up with Wall Ball, 10x Overhead Squat with Wall Ball

Strength: Front Squat: Work to 1RM (Estimated 17 Minutes)

WOD: EMOM for 15:00:

  • 3x Deadlift (225/185) every minute
  • 6x Pull up Odd Minutes / 9x Wall Ball (20/14) Even Minutes

Cool Down: 3 Rounds:  10 GHD Sit-ups, 3 Burpees, 1 Wall Walk

 

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