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26 December 2018

26
Dec

26 December 2018

26 December 2018

Warm-up: 3 Rounds: 200m Row, 8x Barbell Good mornings, 8x Bent over BB row, 8x Superman back extensions.

Strength: EMOM: 10:00: 3x Deadlift @ 60%

Stamina: 4 Rounds, not for time: 25m Walking DB RDL, 10x Burpee broad jump, 14x Sandbag Get up.

WOD:

7:00 AMRAP:

  • 7x Calorie Row
  • 7x SDHP (95/65)
  • 7x Wallballs (20/14)

Rest 3:00

7:00 AMRAP:

  • 7x Calorie Row
  • 7x Front Squats (95/65)
  • 7x Wallball Sit-ups (20/14)

Rest 3:00

AMRAP 7:00 minutes – Max Box Jumps (20/20)

Cool Down: 100x Sledge strikes – As few breaks as possible.

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