July 18, 2018

 

a) WARM UP:

3 rounds:

  • Run 100m (to speedbump)
  • 20 mountain climbers
  • 10 lunges
  • 5 push ups
b) STRENGTH:

5x Superset of:

  • 3 Push Presses @ 75% of 1RM
  • Immediately into a maximum effort set of strict pull ups

** rest a minimum of 2:00 between sets

 

c) Wod:

  • Buy In: 75/50 Calorie Row

Then, 3 Rounds:

  • 15 burpees to a 6” target
  • 30 Sit Ups
  • 10 DBall/Sandbag ground to over shoulder (choose a heavy dball/sandbag)
Posted in WOD