4 October 2017

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4 October 2017

Warm-up:  4 Rounds: 250m Row/Run to Branard (alternate), 10x Air Squat, 10x Slam Ball, 5x Burpee Broad Jump.

Strength: Back Rack Lunge 5×6 (3 Side)- AHAP

WOD: 5 Rounds for time:

  • 500/400m Row
  • 12x Front Squats (135/95)
  • 10x lateral jumps
  • 8x Burpees to a target
  • 6x Toes to Bar

Cool Down:  “Annie” – 50-40-30-20-10 DUs/Ab Mat Sit-ups

 

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