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14 November 2019

14
Nov

14 November 2019

14 November 2019

Warm-up:  3 Sets: 250m Row, 10x KB RDL, 10x Russian Kettlebell swing. Run the Block

Strength: Deadlift: 9-7-5-3 Increase weight each set. 

Stamina: 1 Round, not for time: 800m Farmer carry, 100x Slam Ball, 40x Burpee Box Jump. 

WOD: 20-16-12-8:

  • Overhead Squat (95/65)
  • Hang DB Snatch (50/35) / Alternate every 4 Reps
  • Calorie Row
  • Mountain Climbers

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

 

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