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17 July 2019

17
Jul

17 July 2019

17 July  2019

Warm-up:   500m Row, 3 sets: 6x Single leg KB deadlift per side. 6x Burpee broad jump, 10x Air squat. 500m Row

Strength: Deadlift: 7-5-3-3 Increase weight with sets. Increase weight from last week, all sets. 

Stamina: 4 Rounds, not for time: 200m Run with Sand Bag, 100m Farmer carry (heavy), 50m Bearhug plate carry. 

WOD: 7 Rounds for time: 

  • 30x Double Under
  • 15x Wall Ball (20/14)
  • 5x Toes to bar
  • Run to the End of the Parking Lot and Back

Cool Down: 3 Sets:  25 GHD Sit-ups

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