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8 December 2016

8
Dec

8 December 2016

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8 December 2016

Warm-up:  2 Rounds: Run to JITB, 10x Slam Ball, 10x Wall Ball throws with Slamball.

Strength: Bench Press: 5×2 @ 90% (15-18 Minutes), Max DB Bench Press at 50% BW

WOD: 16 min AMRAP:

  • 3x Dead Lift (135/95)
  • 6x Hang Power Clean (135/95)
  • 12x Wall Ball (20/14) – Encourage Unbroken WBs
  • Run – Varied:
  • 1) To End of Driveway and Back
  • 2) To End of Parking Lot and Back
  • 3) To 2nd Window on Trailer and Back
  • 4) To Branard Corner through back parking lot and back
  • 5) To End of Driveway and Back
  • 6) To End of Parking Lot and Back
  • 7) To 2nd Window on Trailer and Back
  • 8) To Branard Corner through back parking lot and back
  • 9) To End of Driveway and Back
  • 10) To End of Parking Lot and Back

 

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