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19 July 2017

19
Jul

19 July 2017

19 July 2017

Warm-up:  2 Rounds: 500m Row, 20x Barbell Good morning, 200m run to Audley, 20x Air Squat.

Strength: Deadlift: 7-5-3-3-1 Each set to be done as heavy as possible.

WOD: 3-6-9-12-15-18-21:

  • Thruster (115/75)
  • Slam Balls (30+/20+)
  • and reduce weight to (95/65) for sets of 18 and 21

Cool Down: Planks:  4 X 1:00 on / 0:30 off

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