14 July 2017

14 July 2017

Warm-up :1000 Meter Row, 3 rounds:  10 Front Squats, 10 Good Mornings, 10 Presses with an Empty Bar (DO NOT DROP EMPTY BARS)

Strength:Deadlift: 7-5-5-3-1 Each set to be done as heavy as possible, adding weight each set.

WOD: 5 Rounds:

  • 300/200 Meter Row
  • 20 Kettlebell Swings (53/35)
  • 10 Wallball  (20/14)

Cool Down: 10 Rounds:   Sprint to the end of the parking lot, walk back, rest 0:30

 

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