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24 October 2017

24
Oct

24 October 2017

24 October 2017

Warm-up:   800m Run to W Alabama, 3 sets: 1:10 Handstand Hold against wall, 10x Burpee.

Strength: Strict Press: 5RM then, 4×5 @ 90% of 5RM

WOD: 15:00 Ascending ladder:

  • 2x Wall Ball (20/14)
  • 2x Power Snatch (95/65)
  • 2x Lateral Jumps over Bar

(2/2/2, 4/4/4, 6/6/6, 8/8/8… Continue to climb until 15:00 hits).

Cool Down: 3 Sets: 20x GHD Sit up. Rest as necessary in between.

 

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