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20 September 2019

20
Sep

20 September 2019

20 September 2019

Warm-up: Eastside Lap, Burpee Broad Jump across gym, One Step Squats back

Strength: Barbell Complex:  3 Cleans (yes Squat), 2 Front Squats, 1 Shoulder to Overhead (17 minutes to get as heavy as possible, must be unbroken to count!!!!)

Stamina: 5 Rounds, not for time: Uneven Farmer’s Carry to the end of the parking lot and back, rest between sets, add weight each round. 

WOD: “Mini-Kelly” 

3 Rounds for Time: 

Block Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Cool Down: 3 Sets: 20 V-ups, rest between sets

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