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28 March 2018

28
Mar

28 March 2018

Wednesday, 28 March 2018

Warm-up: 3 Rounds: 300/250m Row, 10x Good Mornings with Kettlebell, 10x Russian KB Swing, 10x RDL with KB

Strength: Sumo Deadlift: 5-3-3-3-1 Build each set- Last set should be max load.

WOD: For time:

200m Run

21-15-9:

  • Hang Power Clean (95/65)
  • Lateral Jumps X2 (42,30,18)

400m Run

9-15-21

  • Hang Power Snatch (95/65)
  • Push up X2 (18,30,42)

200m Run

Cool Down: 3 Sets:  10 GHD Sit-ups, 10 Toes to Pole

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