Friday, April 29, 2016

Warm Up: 400 m Run

then 2 rounds

  • 20 Walking Lunges
  • 10 Iron Cross
  • 10 AMSU
  • 10 HRPU

Strength/Skill: 

Every 3 min for 9 min – 10 Back Squats @ 70-75% of Mondays

Every 2 min for 6 min – 1 Jerk @ 70-75%

WOD: 

EMOM for 21 Minutes

Min 1 : 10/8 Calorie Row

Min 2: 7 Burpees

Min 3: 30 Double Unders

* Continue pattern for 21 minutes