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21 December 2018

21
Dec

21 December 2018

21 December 2018

Warm-up: Run to Richmond, Make a Right and Run all the way to Buffalo Speedway and back, Burpee Broad Jump Across the Gym, Lunge Back, Grab a bar, and perform 10 RDL with an empty bar (please don’t drop) and 10 Good Mornings, Warm-up for Deadlift

Strength: Deadlift 5X5, Each set the same weight, heavier than last week. Go for Touch and Go!

Stamina: 3 Rounds, not for time: 10x DB Burpee, 20x Single Arm Deficit Plyo Push Up, 100m Hand over hand sled pull.

WOD: “Nancy” 5 Rounds for time:

  • Run to Branard and Back (400m)
  • 15x Overhead Squats (95/65)

Cool Down: Wall Sits – 5 Sets:  1:00 on/off

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