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28 November 2017

28
Nov

28 November 2017

28 November 2017

Warm-up:  800m Run to W Alabama, then: 4 Rounds: 5x Pull up, 10x Push up, 15x Air Squat.

Strength: Back Squat: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4.

WOD:

 
6 Rounds:
  • 5x Clean and Jerk (135/95)
  • 10x Slamball (30+/20+)
  • 15x Wall Ball (20/14)
Cool Down: Tabata for 8 Minutes: Leg levers &  Flutter Kicks – Alternating

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