March 27, 2018

 

a) WARM UP:

4 Rounds of:

  • 10 air squats (use empty bar for 2nd, do OHS for the 3rd round)
  • 10 empty bar deadlifts
  • 10 jumping jacks
  • 10 push ups
  • 10m panther crawl
b) STRENGTH: Deadlift

  • 4 Sets of 8 reps – @ 40%, 45%, 50%, 55%

** clean grip only.  Dropping is allowed.  Not a max.

 

c) WOD:

For Time:

  • 50/35 Calorie Row
  • 35 Bar Facing Burpees
  • 20 Overhead Squats (185/125)
  • 35 Bar Facing Burpees
  • 50/35 Calorie Row

** if rowers are used, Air Assault Bikes @ 40/28 calories

Posted in WOD