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7 December 2018

7
Dec

7 December 2018

7 December 2018

Warm-up: 3 Rounds: Block Run, 10x Push up, 10x Ring Row

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

Stamina (don’t post on board): 4 Rounds, not for time: 20x GHD sit up wall balls, 10x Renegade row, 20x Strict Dip.

WOD: 2 Rounds For time:

  • 800m Run to Sul Russ Street
  • 30x Goblet Squat (53/35)
  • 30x Russian Kettlebell Swing (53/35)
  • 30x SDHP (53/35)
  • 30x AbMat Sit-ups (or 15 GHD Sit-ups)

Cool Down: EMOM10 0:30 Max Effort Assault Bike / Rest 0:30

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