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18 February 2019

18
Feb

18 February 2019

18 February 2019

Warm-up:  Block Run, 3 Sets: 12x Wall Ball, 10x Jumping Lunge, 8x Burpee. Block Run

Strength: Back Squat: 5×3, then 2×8 Front Squat As fast as possible. Add 5-10lbs on both lifts from last week.

Stamina: 4 Rounds, not for time: 22x Farmer Carry Step up (20” box), 20x Burpee Box Jump, 16x Turkish Get up (8/side)

WOD: 21-15-9-Run to W. Alabama-9-15-21:

  • Wall Ball (20/14)
  • Slam Ball (30/20)
  • Pull-ups
  • Calorie Row/Bike/Ski

Cool Down: 3x 20 GHD Sit-ups

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