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5 December 2017

5
Dec

5 December 2017

5 December 2017

Warm-up: 3 sets: 300m Row, 10x Barbell Good Morning, 10x Jumping Air Squat, 15x (4 count) Mountain Climbers.

Strength: Deadlift: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4. *Try for 5-10lbs heavier than last week.

Stamina (no need to write on board): 5 Rounds, not for time: 20x Over the back Slam Ball Toss (40/30), 40x Sledge Strike (20/Side), 5x Tire Flip.

WOD: 5 Rounds for time:

  • 30x Double Under
  • 15x Power Snatch (95/65)
  • Run Block

Cool Down: 12xParking Lot Sprints

 

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