22 November 2017
Warm-up: 2 rounds: Run Block, 10x Hand Release Push up, 10x DB Snatch (light), Gym Bear Crawl.
Strength: Bench Press: EMOM for 12 min. Complete: 3x Reps at 60%, Work with a Partner or Partners and Rotate every 20/30 Seconds.
Work Capacity: 2 Rounds for time:
- 40/25 Cal Row
- 30x American Kettlebell Swing (55/35)
- 20x Box Jump (24/20)
- 10x Alternating KB Snatch (50/35)
- 5x Burpee pull up.
Cool Down: Wall Sits: 4 X 1:00 on/off