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22 September 2016

22
Sep

22 September 2016

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Thursday 22 September 2016
Warm-up: Range of Motion Drills, then…800m Run, 3 rounds of 16x Dumbbell Step Up, 10x Good Morning (45# Bar), 10x Jumping Air Squat
Strength: Deadlift 1x3RM, 1×3@95%, 4×3@90%
WOD: READ CAREFULLY (17 minutes on Clock)
2 minute MAX DOUBLE UNDERS
1 minute Rest
5 minute AMRAP
-21x Wallball
-21x KB Swings (53/35)
1 Minute Rest
5 minute AMRAP
-21x Handstand Push-ups
-21x KB Goblet Squats (53/35)
1 minute Rest
2 minute MAX DOUBLE UNDERS
Stamina: Farmers Carry 5×100 yards AHAP
Conditioning: EMOM 12 minutes, perform 1 X 100 yard Sprint

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