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3 December 2017 – Open Gym – 10:30 a.m. to 12:30 p.m.

3
Dec

3 December 2017 – Open Gym – 10:30 a.m. to 12:30 p.m.

3 December 2017 – Open Gym

Warm-up: 10 Minute AMRAP: Ski 1:00/Run Block/Bike 1:00 3 Rounds: 20x Monkey Squat, 25m Walking Lunge, 10x Burpee.

Strength: Thruster from Ground:  5-3-3-1-1-1-1

WOD: 30 min. AMRAP:

  • 7x Power Cleans (115/75) / 7x Shoulder to Overhead (115/75)
  • 6x Slam Ball (30/20)
  • 5x American Kettlebell Swing (55/35)
  • 4x Box Jump (24/20)
  • 3x Burpee
  • Parking Lot Run
  • Rest 1:00

Cool Down: 4 x 1:00 on/off Planks

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