21 August 2017
Warm-up: Run the Block, 2 Sets: 5 min. Row/ Bike, 2 Rounds: 5x Inch worm, 10x Goblet Squat, 10x Jump Lunge. Run the Block.
Strength: Back Squat: 3-3-1-1 Each set to be done as heavy as possible. (Approximately 17 Minutes)
WOD: 20 min. AMRAP: “Cindy”
- 5x Pull up
- 10x Push up (Chest to Ground)
- 15x Air Squat (Below Parallel)
Cool Down: 4 Rounds: 15 Hollow Rocks, 2 Super Mans (Hold 5 Seconds)