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27 October 2017

27
Oct

27 October 2017

27 October 2017

Warm-up: 10 Rounds:  10 Double Unders (20 Singles) / 5 Burpees&Burpee Broad Jump (alternate)

Strength: Bench Press: 5RM then, 4×5 @ 90% of 5RM

WOD:

Amrap 6:
10 DB snatch (55/35) – Please put Dumbbells back neatly on rack and under rack
5 box jump overs (24/20)

Rest 4 min

Amrap 6:
Run to W. Alabama
Max rep burpees to 6 inch target (Burpees to the Pull-up rig usually works best)

Cool Down: 3 rounds:  10 Hollow Rocks, 10 GHD Sit-ups

 

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