June 15, 2017

a) WARM UP:

  • 400m run

Then,

  • 10 wall balls
  • 10 situps
  • 10 jumping jacks

 

b) STRENGTH:

  • Heavy Yoke carries – 2 lengths of the gym x 4 (start low weight, increasing every round)

Rest 1:00-1:30 between rounds.

 

c) WOD:

20 min AMRAP:

  • 10 dball or sandbag over yoke or on pedestal (heavy)
  • 2 lengths of gym sled sprint (empty and you will be inside)
  • 2 lengths of gym single arm overhead db/kb carry (70/50/35)
Posted in WOD