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25 September 2018

25
Sep

25 September 2018

25 September 2018

Warm-up: 3 Rounds, 200m Row, 8x Burpee over the rower (use caution), 1x Handstand Holds for 1:00

Strength: EMOM: 10:00: 4x Push Press @ 60%

Stamina (don’t post on board): 4 Rounds, not for time: 15x Handstand Push up, 15x Deadhang Chin up (supine grip), 8x Tire Flip.

WOD: 5 Rounds for time:

  • 12x Front Rack Lunges (95/65)
  • 11x Front Squats (95/65h
  • 10x Kettlebell Swing (55/35)
  • 9x Box Jump Overs (24/20)
  • Run to the End of the Parking Lot and Back (do this whenever you want!)

Cool Down: 4 Sets of 20 GHD Sit-ups, Rest as necessary

 

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