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2 January 2017 – 2017 KICKOFF!!!!!!

2
Jan

2 January 2017 – 2017 KICKOFF!!!!!!

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Warm-up:  800m run, 1 round: 25m Overhead Barbell walking lunge (45/35), 10x Thruster (45/35), 10x Sotts press (45/35).

SURPRISE!  50 Burpees for Time (6:00 CAP), rest, 50 DUs for Time (6:00 CAP)

Strength: Overhead Squat: 4×8 @ 60%

WOD: 15 min. AMRAP:

  • 8x Thruster (95/65)
  • 10x Push up
  • 250/200m Row / Run to Audley (alternate Run/Row)

Cool Down  (Immediately Following WOD): 3 Rounds:  0:30 Wall Sites, 0:30 Plank

 

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