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21 January 2019

21
Jan

21 January 2019

21 January 2019

Warm-up: 400m Run to JITB, 3 Sets: 6x Inch worm, 20x Alternating lunge, 10x Jumping back squat, 400m Run to Branard

Strength: Front Squat: 7-5-3-3-3:

Stamina: 4 Rounds, not for time: 12x Barbell Hip Thruster (100% – 125% of bodyweight ), 50m Walking DB RDL, 200m Run with Sandbag on back.

WOD: 3 Rounds For Time:

  • 500/400m Row
  • 6x Power Snatch (115/85)
  • 30 Double Unders (60 Singles)
  • Run The Block
  • 6x Thrusters (115/85)
  • 10 Burpees

Cool Down: 6 Sets:  10 GHD Sit-ups, Rest Between Sets

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