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16 November 2018

16
Nov

16 November 2018

16 November 2018

Warm-up:  10 Rounds:  10 Double Unders /Singles, 5 Burpees (alternate with 5 Burpee Broad Jumps)

Strength: Bench Press: 10-8-6-4-2: Each set AHAP Unbroken. Rest as needed between sets.

Stamina (don’t post on board): 4 Rounds, not for time: 20x Hand release Push up, 25m Sandbag pull Bear crawl, 10x Strict Chest to bar pull up.

WOD: 5 Rounds

  • 12x  Alternating DB Snatch (50/35)
  • 10x Toes to bar
  • 8x Burpee – Box Jump Over
  • Run to Audley and Back (or if out back, run to the front of the new building next door and back)

Cool Down: Wall Sits:  6 Sets:  1:00 on/off

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