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16 October 2018

16
Oct

16 October 2018

16 October 2018

Warm-up:  400m Run to Branard, 3 Rounds: 10x Goblet Squat, 10x Russian KB Swing, 10x V- Up. 400m Run to JITB.

Strength: Front Squat: 5×4 5-10# Heavier than last week.

Stamina (don’t post on board): 4 Rounds, not for time: 40x Speed Skaters, 20x Burpee box jump, 4x Rope Climb.

WOD: 4 Rounds for Time:

  • 8x Power Snatch (115/85)
  • 10x Toes to Bar
  • 50x Double Under

Cool Down: 20x Hollow Rocks X4, Rest Between Sets

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