May 30, 2019

 

a) WARM UP:

  • Row 400 meters

2 rounds

  • 5 deadlifts
  • 5 power cleans
  • 5 front squats
  • 5 push press
  • 5 back squat
b) STRENGTH:

  • 200 m overhead carry (dual)
  • 30 calories on assault bike
  • 200 m Front rack carry
  • 30 calories on assault bike
  • 400 m Farmers Carry

* choose challenging dbs/kbs

 

c) WOD:

20 minutes As Many Rounds As Possible:

  • 5 Deadlifts
  • 5 Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squat

*Perf: 95/65, Rx: 115/85, Rx+: 135/95

Posted in WOD