2 July 2014 – “Smokey”

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Warm up:

30-20-10

Air squat and LIGHT kettle bell swings

 

Strength

Front squat 5-5-3-3-2-1-1 (increasing in weight each time)

 

WOD:

20 min AMRAP

10 Push press (115/75)

10 KBS (53/35)

10 Burpees (one point during your AMRAP you must bike 10 Calories on the Assault Bike)

 

Cool Down: 3 Rounds: 1:00 On/Off Wall Sits

 

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