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27 October 2016

27
Oct

27 October 2016

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Thursday 27 October 2016

Warmup: 2 rounds of 400/300 Meter Row, 10 KB or DB Snatch, 10 Burpees

Strength: Squat Clean 1x3RM, 1×3@95%, 5×3@90% (Touch and Go)

WOD: 4 rounds for time…

20 Slam Balls (30+/20+)

15 Backsquats (115/85) 

1o Shoulder to Overhead (115/85)

Run to Black Mailbox and back

Cool Down:  3 Rounds:  20 Ab Mat Sit-ups, 20 Russian Twists with 15# Plate

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