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3 April 2019

3
Apr

3 April 2019

3 April 2019 

Warm-up: 400m Run, 10x KB Sumo Deadlift, 10x Russian KB Swing, 6x Air Squats into Broad Jump, 

Strength: Wide Grip Deadlift: 4×6 + 5x Box Jump after each set (30/24”) – Increase weight from last week.

Stamina: 3 Rounds, not for time: 400m Buddy Carry, 100m Crab Walk – Feet forward, 30x Slam Ball.

WOD: 20-18-16-14-12:

  • Calorie Row
  • Wall Ball (20/14)

10-9-8-7-6:

  • Box Jump – 30”/24” (attempt to use a box taller than normal)

(20/20/10, 18/18/9, 16/16/8….)

Cool Down: 10 Sets: 5 Hollow Rocks, Rest Between Sets

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