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9 January 2018

9
Jan

9 January 2018

9 January 2018

Warm-up: Run Block, 18-15-12: Thruster with empty barbell, Barbell Front Squat, Barbell Goodmorning. (Don’t Drop Empty Bars!), Run Block

Strength: Squat Clean: Work to heavy single (get heavier than last week!), then:

  • 3×3 @ 70%
  • 2×2 @ 80%

WOD:  “Helen Plus!”

4 Rounds for time:

  • 400m Run
  • 21x Kettlebell Swing (55/35)
  • 12x Pull up

Cool Down: 4 Rounds: 1:00 Plank, 1:00 Rest

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