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20 December 2018

20
Dec

20 December 2018

20 December 2018

Warm-up: 3 Rounds: 300/200m Row, 10x KB or DB Snatch (5/side), 10x 2 count Mt. Climbers, 2 Slow Down/Up Dogs.

Strength: Bench Press: 9-7-5-3. *Each set should be heavy but not maxed out.

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

WOD: 4 Rounds for time:

    • 10x Thruster  (115/85)
    • 15x Kettlebell Swings (55/35)
  • 20x Box Jumps (24/20)

Cool Down: Planks – 5 Sets:  1:00 on/off

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