26 August 2016

Warmup: 2 rounds of 400m Run, 25m Bear Crawl, 25m Walking Lunge, 10 Pull-ups

Strength: Work up to a 5 rep max Benchpress, then 1×5 at 95%, 2×5 at 90%

Stamina: 1 round untimed of…100 Dead Hang Pull-ups, 200 Push-ups, 300 second plank

WOD: 15 minute Ladder

Each Minute

Perform 2 Clean and Jerks and 2 Jumping Lunges. Clean and Jerks always stay at 2 giving you 30 Clean and Jerks. Jumping Lunges increase by 1. So 2/2, 2/3, 2/4…….2/15.