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30 October 2019

30
Oct

30 October 2019

 

29 October 2019

Warm-up:  400m Run to JITB, 3 sets: 20x Mt. Climbers, 10x Alternating DB snatch, 5x Broad jump. 400m Run to Branard Street. 

Strength: Squat Clean: EMOM 10:00 complete 2x reps (moderate load).

Stamina: 4 Rounds, not for time: 100m Farmer carry, 10x DB Burpee, 40x Speed skater.

WOD: 16:00 AMRAP:

  • 20/16 Calorie Row
  • 16x DB Thruster (40/25)
  • 12x Box jump (24/20)

Cool Down: 3 Rounds:  20 GHD Sit-ups, 5 Back Extensions

 

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