Thursday, 27 December 2018

Warm up:
run 400m
with empty barbell
5 good mornings
5 back squats
5 elbow rotations
5 strict presses
5 front squats
5 stiff legged deadlift

Strength:
15:00 to establish 1RM for the clean and jerk

WOD:
6:00 AMRAP
30 double unders
6 bar facing burpees
9 kipping HSPU
rest 2:00
6:00 AMRAP
30 double unders
6 box jumps (24/20)
9 wall balls (20#-10'/14#-9')