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5 December 2019

5
Dec

5 December 2019

5 December 2019

Warm-up:  3 sets: 50 Double Unders / 50 Singles (work on DUs), 12x Hand release push up, 10x Ring or Static Dip, 8x Ring row. 

Strength: Work to 1RM Bench Press (17 Minutes)

Stamina: 4 Rounds, not for time. 10x DB Burpee, 25m bear crawl – sandbag drag, 50m Double arm K40/25)B front rack carry. 

WOD: 100x DB Thruster (40/25)

*EMOM: 6x Burpee Box Jumps (24/20)

Rest 3:00

50x Burpee Box Jumps (24/20)

Cool Down: EMOM12:  :30 Max Effort AB, Rest 0:30 

 

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