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13 July 2018

13
Jul

13 July 2018

13 July 2018

Warm-up: Eastside Lap, 3 Sets: 10x Push up with rotation, 16x Single arm DB Push Jerk (8/side), 25m Bear Crawl.

Strength: Bench Press: 5-5-5-5-3: Each Set AHAP.

Stamina (don’t post on board): 5 Rounds, not for time: 20x Plyo Push up, 25m Sandbag Bear crawl, 10x Chin up with pause at the top.

WOD: 5 rounds for time:

  • 12 Wall Balls (20/14)
  • 12 DB Hang Clean and Jerk (50/35) (6 Each Side)
  • 12 Slam Balls (30+/20+)
  • 12 Burpees
  • Run to the End of the Parking lot and back

Cool Down: 3 Sets:  20 GHD Sit-ups, Rest between sets

 

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