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28 August 2017

28
Aug

28 August 2017

28 August 2017

Warm-up:  800m run (or Row, pending weather), then, 21-15-9: Wall Ball, Slam Ball, Burpee.

Strength: Close Grip Bench Press:  3-1-1-1 Each set to be done as heavy as possible.

Stamina (accessory, not to be posted on board): 5 Rounds, not for time: 10x Strict Chin up, 25m Walking Knee to Elbow Push up, 10x DB Burpee.

WOD: 5 Rounds for time:

  • 21x Kettlebell Swing (55/35)
  • 12x Thruster (95/65)
  • 200m Run to Audley or to edge of new building off Branard

Cool Down: 4 Sets: 8x Strict Toe to Bar, 8x Evil Wheels, 20x Mt. Climber

 

 

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