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28 June 2018

28
Jun

28 June 2018

 

28 June 2018

Warm-up: 2 Rounds: 200m Run to Audley, Bear Crawl Gym, 10x Hand Release Push up, 10x Bench press with Dumbbells on a Wallball (keep wallballs out for WOD), 10x Burpees

Strength: Bench Press: 5X3 as heavy as possible!  More than last week!

Stamina (don’t post on board): 5 Rounds, not for time: 20x Unbroken Wallballs, start light, then increase weight

WOD: For time:

  • 30x Wall ball (20/14)
  • 30x Pull up
  • 30x Box jump (24/20)
  • 30x Kettlebell swing (55/35)
  • 30x Toes to bar
  • 30x Thruster (45# for all – please don’t drop empty bars)
  • 30x Burpee

Cool Down: Wall Sits:  5 Rounds:  1:00 on/off

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