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27 November 2019

27
Nov

27 November 2019

 

27 November 2019

Warm-up: 12 Minute AMRAP: 200m Run to Audley, 8x Knees to elbow, 8x Wallball Cleans, 8x Wallball push press. 

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

Stamina: 5 Rounds, not for time: 20x Banded Push up, 50m DB Bear crawl, 12x Bent over Barbell Row. 

WOD: 15:00 AMRAP:

  • 15x Kettle Bell Swing (55/35)
  • 10x Slamballs (30/20)
  • 5x Burpee

Cool Down: EMOM 12:00, 30 Double Unders, Rest Remainder of Minute

 

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