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20 September 2017

20
Sep

20 September 2017

20 September 2017

Warm-up:  400m Run, 2 Rounds: 12x 1 Arm KB RDL,  5x Burpee Broad Jump.

Strength: Deadlift 5×4- AHAP

WOD:

4:00 AMRAP:

  • 15 Clean and Jerk (135/95)
  • Row for max meters

Rest 2:00

4:00 AMRAP:

  • 20 Back Squat from ground (135/95)
  • Row for max meters

Rest 2:00

4:00 AMRAP:

  • 25 Burpees over the bar
  • Row for max meters

Cool Down: 3 Rounds:  10 GHD Sit-ups, 20 Mountain Climbers

 

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