25 April 2014 – “The Ice Cream Sandwich”

Warm-up:  100 Double Unders or 300 Singles, 20 Burpees, Line Drills with Lunging, Broad Jumps, Mobility

Strength/Skill: Barbell Complex 3,3,1,1,1

Barbell Complex is:

4 Deadlift

3 Hang Power Cleans

1 Push Jerk

 

WOD:

40-30-20

Box Jump (24/20)

Lunges with Plate overhead (45/25)

Slamball (30+/20+)

Then,

30 Burpees Immediately

 

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