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30 January 2017

30
Jan

30 January 2017

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Warm-up: 800m Run, 2 rounds: 10x DB Press @ bottom of squat, 10x DB Overhead squat, 10x Burpees.

Strength: Overhead Squat: 8×4 @80%

WOD: For max reps:

3 sets: In 2 minutes complete:

  • 5x Overhead Squat, from ground (AHAP- Unbroken)
  • Max Burpees

1 min. Rest between rounds.

And then,

3 sets: In 2 minutes complete:

  • 5x Power Clean (same weight as OHS)
  • Max Burpee

1 min rest between rounds.

Score is Weight and TOTAL Burpees

Cool Down:  3 Rounds:  20 Hollow Rocks / 10 Super Mans

 

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