17 July 2017

17 July 2017

Warm-up:  400m Run to Branard, 3 Rounds: 5x Pull up, 10x Push up, 15x Air Squat. 400m Run to JITB

Strength: Close Grip Bench Press: 7-5-3-1-1 Each set to be done as heavy as possible.

WOD: 16 min. AMRAP:

  • 8x Box Jump
  • 8x Burpees
  • Ascending ladder of Kettlebell Swings by 3s. (55/35)

(8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/18, 8/8/21…..)

Score is round of KB plus any extra reps

Cool Down: 100x 4 ct. Flutter Kick, 100x Leg Lever, 50x Sit up.

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