23 November 2015

IMG_9843

Warm-up:

3 Slow Rounds
40 Double Unders
10 Burpees

Strength/Skill:

Work up to a heavy overhead squat from the ground (Estimated 10 Minutes or so)
Then EMOM for 10 Minutes
3 OHS @80% of the weight you worked up to
Start each round from the ground.

 

WOD:

AMRAP 4 Minutes x4
10 Front Squats 155/105lbs
40 Double-unders
10 Bar Facing Burpees
Rest two minutes between AMRAPs. Restart AMRAP each time

Record Rounds Plus Reps.

Cool Down: 3X1:00 Planks on/off

 

 

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