7 November 2014

2013-10-21 17.52.23

 

Warm Up. 3 rounds, 20 slam ball, jog around building, 20 step ups
Strength. Dumbbell Push Press
2×10, 3xME.  Two sets of 10 to find a realistic weight that you can hit around 15-18 in your first set of Max Effort. Two minutes rest between ME sets.
WOD. 3 rounds for time
10 Clean & Jerks (135/95)
30 Wall Ball (20/14)
400m Run

 

 

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