Tuesday, 28 January WOD

Warm-up: 3 rounds for quality:

  • 5 Inchworms
  • Single Arm Overhead Carry, 200 ft

Finish with a 400m run

Strength: Push Press

10 minutes to find your 10 rep max!!! Record on Beyond the White board.

Metcon:

21-15-9 of:

Push Jerks 135/95 lbs

Lateral Bar Burpees

then 3 rounds for quality of:

5 Double Kettlebell Hang Cleans pick load

Double Kettlebell Front Rack Carry, 100 m

20 Assault bike cals

30 Banded Pull Aparts

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s