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27 September 2017

27
Sep

27 September 2017

27 September 2017

Warm-up: 10:00 with Partner on Assault Bike or Rower or Ski Erg (one Person Runs Block), 2 Rounds: 25m Walking lunge, 5x Burpee broad Jump

Strength: Back Rack Lunge 5×8 (4/R then 4/L- AHAP)

Stamina: 3 Rounds, not for time: 400m Run Backwards, 30x Jumping back squat (Sandbag), 3x Rope Climbs.

WOD: 21-15-9:

  • Clean and Jerk (135/95)
  • Toes to Bar

*Variable Sprint after each round

Cool Down: Wall Sits:  4 Rounds:  1:00 on/off

 

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