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7 January 2015

7
Jan

7 January 2015

16

 

Warm Up 750m row, 25 goblet squats, 500m row
Strength: Back Squat 20 min to establish a 5 rep max
WOD for time
200m sprint (audley corner)
30 burpees over bar
20 thrusters (95/65)
20 burpees over bar
10 thrusters
10 burpees over bar
5 thrusters
then, 200m sprint
cool down: 3x 1:30 minute sit ups, 30 seconds rest
then 2x 1:00 T2B, 30 second rest

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