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28 November 2019

28
Nov

28 November 2019

Warm-up: Block Run, 20x Push-ups, Bear Crawl Length of Gym, Block Run

Strength: Bench Press: 9-7-5-3-3 (sets of 3 at same weight, increase after every other set). 

Stamina: 5 Rounds, not for time: 50m Gun walk, 10x Burpee Pull up, 16x Arc slam balls. 

WOD: AMRAP 30 Minutes

  • 100m Row
  • 10 Wall Ball (20/14)
  • 10 Ab Mat Sit-ups
  • 200m Row
  • 20 Wall Ball (20/14)
  • 20 Ab Mat Sit-ups
  • 300m/30/30
  • 400m/40/40, etc.

Cool Down: EMOM10: 30 Seconds Assault Bike, Rest 0;30

28 November 2019

Warm-up:  

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