3 August 2015 – “Manic Monday”

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Warm-up: Row 500m, 25 Burpees, Row 400m, 20 Passthroughs, Row 300m, 15 Back Extensions, Row 200m, 10 Strict Press or HSPU, Row 100m, 5 Cartwheels

Strength Superset: 5 rounds of… 10 Backsquats (No RX/Same Weight, focus on Speed and Control out of the whole) 20 Kettlebell Swings (No RX/Same Weight, focus on Hip Drive and full ROM)

WOD: 10 minute AMRAP of… 3 Stone Over Shoulder RX (or use Heaviest Slam Ball you can) 5 Strict HSPU 7 DB or KB Stepups (No RX/focus on drive off of Box and stability)

 

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