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2 January 2019

2
Jan

2 January 2019

2 January 2019

Warm-up: Block Run then, 3 Sets: 200m row, 10x Russian KB Swing, 10x Goblet Squat.

Strength: Sumo Deadlift: 5-5-5-5-5: Increase load each set.

Stamina: 4 Rounds, not for time: 50m Farmer carry walking lunge (55/35 per side), 50m Weighted crab walk (feet forward – weight in lap), 15x Burpee Pull up.

WOD: 21:00AMRAP:

  • 400/300m Row
  • 12x Wall ball (20/14)
  • 10xToes to bar
  • 8 Deficit HSPU

Cool Down: 6x :30 Max Effort Sprint (Row), 1:30 Rest between sets.

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