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9 December 2019

9
Dec

9 December 2019

 

9 December 2019

Warm-up:   3 Sets: Block Run, 8x Burpee, 16x Single arm DB Overhead Squat (8/side). 

Strength: EMOM: 10:00 – 3x Overhead Squat (65%)

Stamina: 4 Rounds, not for time: 16x Double arm KB Front Squat, 30x Box Step up (24/20”), 200m Farmer carry. 

WOD: 10-9-8-7-6-5-4-3-2-1

  • KB Swing (70/53)
  • Wallball (30/20)
  • Burpee Broad Jumps
  • Run to Audley after rounds 8/6/4/2

Cool Down: 10:00 Bike 1:00 Moderate pace/1:00 Recovery Pace. 

 

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