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15 January 2019

15
Jan

15 January 2019

15 January 2019

Warm-up: 500m Row, 3 Rounds: 12x Back Extension, 10x Barbell Goodmorning, 10x Barbell Jumping back squat.

Strength: Sumo Deadlift: 7-5-5-3-3:

Stamina: 3 Rounds, not for time: 800m Run with Slam Ball (40/30), 20x Barbell hip thrust (AHAP- Unbroken), 20x Farmer carry lateral step up.

WOD: 5 Rounds for time:

  • 21x Wall Ball (20/14)
  • 15x Box Jump (24/20)
  • 9x Burpee

Cool Down: Wall Sits 1:00 on/off X5

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