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23 October 2017

23
Oct

23 October 2017

23 October 2017

Warm-up:  5:00 Row, 2 Sets: 10x Air Squat, 20x Walking lunge, 10x Goblet Squats holding a light Kettlebell.

Strength: Back Squat: Work to 5RM then, 4×5 @ 90% of 5RM

WOD:  3 Rounds for max Reps :

5:00 AMRAP:

  • Run Block, then, AMRAP of:
  • 5x Pull up
  • 10x Push up
  • 15x Air Squat

Cool Down: 4 Sets:  10 Hollow Rocks, 10 Russian Twists with Plate

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