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27 November 2017

27
Nov

27 November 2017

 

27 November 2017

Warm-up:  Sul Ross Run, 3 Rounds: 1:00 Handstand hold, 5x Man Makers (light), Bear Crawl Gym. Then,  End with Running the Block

Strength: Strict Press: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4.

WOD: 15:00 AMRAP:

  • 6x Power Snatch (95/65)
  • 5x Overhead Squat (95/65)
  • 4x Lateral Jumps
  • 3x Burpees
  • Run to the end of the parking lot and back
  • Rest 1:00 (C0aches, lets encourage folks they take the entire 1:00 minute to rest, then hit the next set with intensity!)

Cool Down: 3:00 Wall Sit (parallel, no higher/ no lower), 3:00 Hollow Rock Hold.

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