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6 July 2018

6
Jul

6 July 2018

6 July 2018

Warm-up: Eastside Lap:  3 Rounds: Bear Crawl from Turf to Rig, 10 Scapula swings on Rig, Lunge to Turf, 0:30 Handstand Hold

Strength: Work to 1 Rep max Bench Press. (Estimated 17 Minutes)

Stamina (don’t post on board): 3 Rounds, not for time: 20x Alternating DB Bench Press, 20x Supine Barbell Row, 50m Double Arm Overhead KB Carry.

WOD: 4 Rounds for time:

  • 500/400m Row (alternate with block run)
  • 10x Power Cleans (155/105)
  • 10x Box Jumps (24/20)
  • 40x Double Unders (80 Singles)

Cool Down: Planks:  5 Sets:  1:00 on/off

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