19 August 2016

2016-07-02 10.22.16


Warm-up: 800m Run, then at a Warmup Pace….Tabata Burpees and Tabata Pushpress Wallball (No Squat) Push Wallball to 10′ line. Alternating, Burpees, Wallballs, Burpees, Wallballs…


Strength: Benchpress EMOM 8 Minutes, 2 Benchpress @65%, then 15 Airsquats.


Stamina: 3 rounds Untimed of…2 Rope Climbs (Legless)/4 Rope Climbs (feet)/6 Rope Raises, 25 Knees to Elbows


WOD: 4 rounds for time…


20 Burpees
40 Wallballs 20/14


Cool Down: Accumulate 5:00 of Planks
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