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8 November 2017

8
Nov

8 November 2017

8 November 2017

Warm-up: Rotate on a 10 Minute Clock:   Run Block, Row, Assault Bike, Ski Erg, ROTATE

Strength: Bench Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week).

Work Capacity: 20:00 AMRAP:

  • 10x Wall Ball (20/14)
  • 20x Sit up
  • 10x Box Jump (24/20)
  • 20x Kettlebell Swing (55/35)
  • Run to the end of the Parking Lot and Back
  • Rest 1:00

Cool Down: 3 Rounds:  20 Mountain Climbers, 10 Hollow Rocks

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