June 29, 2018

 

a) WARM UP:

  • Row for 2 mins

3 Rounds:

  • 10 air squats
  • 5 pull ups – band if needed
  • 10 hanging knee raises

Then practice rope climbs, and warm up the squat clean, building weight

 

c) WOD:

Teams of 3, For Time:

  • 800 m Medball run (30/20)
  • 6 Rope Climbs
  • 20 Squat Cleans (135/95)
  • 800 m Medball run (30/20)
  • 9 Rope Climbs
  • 35 Squat Cleans (135/95)
  • 800 m Medball run (30/20)
  • 12 Rope Climbs
  • 50 Squat Cleans (135/95)

**One medball per team

 

c) STRENGTH – individually

3 Sets:

  • 1:15 Front Plank
  • 20 Glute Bridges
  • 20 Banded Pull Aparts
  • 20 Supermans

Rest 2 minutes between sets.

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