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18 December 2019

18
Dec

18 December 2019

 

18 December 2019

Warm-up:  3 Sets: Block Run, 10x KB RDL, 10x Russian KB Swing

Strength: Sumo Deadlift 5×5 75% unbroken – all sets same weight. Then 3x 20 Speed skater (Set up 2 sets of 3-4 45# Plates to share)

Stamina: 1 Round, not for time: 800m Buddy carry, 100x Slam Ball, 8x Rope climb 

WOD: 8 Rounds for time: 

  • 10x DB Thruster (35/20)
  • 8x Box Jump (24/20)
  • 6x Burpees
  • Run to the End of the Parking Lot after Rounds 2/4/6/8

Cool Down: 2 Rounds:  50 Lunge Steps, Rest Between Sets. 

 

 

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