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21 June 2018

21
Jun

21 June 2018

 

 

21 June 2018

Warm-up:   3 Rounds: 250m Row, 10x Burpee over the rower, 10x Thruster (45/35). Please don’t drop empty bars.

Strength: Front Squat: Work up to 5RM for the day, then 4×5 @ 90%

Stamina (don’t post on board): 4 Rounds, not for time: 20x Bearhug step up (20”/18”), 50m Sled push sprint, 10x Burpee Slamball Broad jump.

WOD:

For Time: 3 Rounds:

27/21 Calorie Row

21 Deadlifts (185/105)

15 Bar Facing Burpees

9 Front Squats (185/105)

 

Cool Down:  10 Rounds:  5 Hollow Rocks, Rest as necessary

 

 

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