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29 August 2018

29
Aug

29 August 2018

29 August 2018

Warm-up: 3 sets: 200m Row, 6x Bent over row, 6x Hang Clean, 6x Thruster. Please don’t drop empty bars!

Strength:  Work to heavy set of 4 Cleans (doesn’t have to be touch and go),

then EMOM for 8:00: 3 Clean at 80% of heavy 3 + 7x Goblet Squat (53/35)

Stamina (don’t post on board): 4 Rounds, not for time: 20x KB Front Squat, 200m Sandbag Run, 100m Farmer Carry

WOD: 4 Rounds for time:

  • 500/400m Row
  • 10x Box Jump (24/20)
  • 7x Power Snatch (115/85)

Cool Down: 3 Sets: :30 Leaning Rest, :30 Right elbow plank, :30 Left elbow plank, :30 Reverse plank.

 

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