April 12, 2018

 

WARM UP:

  • 10 burpees

3 rounds:

  • Jog to the end of the gym and back
  • 10 arm circles – both directions
  • 10 glute bridges

Finish with 10 burpees

b) WOD:

5 rounds of quality reps:

  • 2 lengths of gym – Overhead dumbbell walking lunge (single arm – switch arms at end) (db)
  • 6 Dball/sandbag cleans to over shoulder (switch shoulders) (heavy)

Rest 1 min between rounds

c) SPRINTS:

10 rounds:

  • 4 heavy kb/farmer handle deadlifts
  • 1 – 30m sprint

The walk back is your rest

 

Posted in WOD