Jan 2, 2018

 

a) WARM UP:

3 rounds:

  • Side shuttle to the end of the gym and back
  • Run to the end of the gym and back
  • 10 squats
  • 10 beat swings
  • 10 arm circles
b) STRENGTH: Retest

For Max Repetitions:

1:00 Rest

  • 1:00 min of kipping Chest-to-Bar Pull-Ups
c) WOD:

27 – 21 – 15 – 9

  • Wall balls (20/14–>10/9’)
  • Sumo Deadlift High Pulls (75/55)
  • Box Jumps (24/20)
  • Push Press (75/55)
  • Calorie Row

Time cap: 30 mins

d) AAB RECOVERY:

  • 10 mins at conversational pace

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD