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4 May 2020 – Equipment Return – 11 a.m. to 2 p.m.

30
Apr

4 May 2020 – Equipment Return – 11 a.m. to 2 p.m.

Warm-up: 3 Sets: 2:00 Assault Bike, 20x Jumping lunge, 8x Burpee. 

Strength: Overhead Squats: 5×5, warm up then keep all sets the same weight

Stamina: 4 Rounds, not for time: 10x Overhead Squat with 2 second pause at bottom, 14x Sandbag get up, 20x arc ball slam. 

WOD: 5 Rounds for time: 

  • 20/15x Calorie Row/ Bike/ Ski erg/Run 300 meters
  • 15x American KB Swing (53/35)
  • 10x Power Cleans (135/95)

Cool Down: 4 Sets: 1:00 Planks on/off

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