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24 December 2018

24
Dec

24 December 2018

24 December 2018

Warm-up:  3 Rounds: Block Run, 10x Box Step up (share boxes), 10x Jumping Air Squats.

Strength: EMOM: 10:00: 3x Back Squat @ 60%

Stamina: 4 Rounds, not for time: 14x Farmer carry lateral box step overs (7/side), 50m Overhead walking lunge, 25x GHD Sit up.

WOD: 2 Rounds for time:

  • 10x Power Snatch (135/95)
  • 10x Burpee over the bar
  • Block Run
  • 10x Squat Cleans (135/95)
  • 50 Double Unders (100 Singles)
  • Block Run

Cool Down: 10 Sets:  10 Hollow Rocks, Rest in Between Sets

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