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15 January 2019

13
Jan

15 January 2019

Warm-up: 3 sets: 300m Row, 10x Overhead Squat (light or PVC), 25m Walking lunge, 15x Sit up.

Strength: EMOM 10:00: 4x Overhead Squat 50-60% of 1RM. 

From the Ground – do not drop empty bars or bars with 10# Plates on them from any bar.

Stamina: 4 Rounds, not for time: 12x Sandbag Get up, 20x KB Box step up (35/20/ hand – 20/16”), 100m Sled push (bodyweight).

WOD: For Time: 21-18-15-12-9:

  • Calorie Row
  • Kettle Bell Swing (55/35)
  • Burpees

Cool Down: 4 sets, not for time: 20x KB Russian Twist, 20x KB Deadlift

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