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4 June 2019

4
Jun

4 June 2019

4 June 2019

Warm-up:  Run to W. Alabama, then 3X: Length of gym crabwalk, 10x Knees to elbow, 10x DB Hang Snatch (5/side).

Strength: Strict Press 6×4 Increase weight from last week.

Stamina: 5 Rounds, not for time: 100m Single arm Overhead KB Carry (50m per arm), 20x Plyo push up on to weight plates, 10x Weighted Deadhang Pull up.

WOD: 6 Rounds for time:

  • 10x Power clean (155/105)
  • 8x Box Jump (24/20
  • 6x Burpee over the bar

Cool Down: EMOM 12 minutes:

Max Calories on Assault Bike for 20 Seconds, Rest 40 Seconds.

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