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3 April 2018

3
Apr

3 April 2018

3 April 2018

Warm-up:  800m Run to W. Alabama St., 3 Rounds: 20x Air Squat, 15x Russian Kettlebell Swing, 5x Box Jump (no need to drag out every box-sharing is caring).

Strength: Back Squat:  3-3-3-1-1 Build each set- Last set should be max load.

Stamina (don’t post): 1 Round, not for time: 400m Walking Lunge, 50x KB Overhead Squat, 100x GHD Sit up.

WOD: 5 Rounds for time:

  • 500/400m Row
  • 20x Kettle Bell Swing (55/35)
  • 10x Pull up
  • 5x Burpees

Cool Down: 5 Rounds:  10 Hollow Rocks / 10 GHD Sit-ups

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