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22 December 2017

22
Dec

22 December 2017

22 December 2017

Warm-up:  Eastside Lap,then 2 Rounds: Empty or light Bar Warm-up (don’t drop empty bars) – 10 Deadlifts, 10 Front Squats, 10 Strict Press, 10 Good mornings

Strength: Barbell Complex:  Deadlift, Hang Squat Clean, Front Squat (pause), Push/Split Jerk (can not be a thruster) – 1-1-1-1-1-1 (Keep getting heavy)

 

WOD: 5 Rounds for Time

  • 10x Overhead Squats (115/75)
  • 8 Box Jump Overs (24/20)
  • Run Block

Cool Down: 3 sets: 20 Ab Mat Sit-ups, 20 Leg Levers

 

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