Wednesday 17th, May 2017

Warm Up: 250 m run

8 walk the floors

20  arm circles – backwards

20 arm circles – forwards

20 air squats

10 leg swings (each leg)

stretch forearms 20 sec hold x 2

 

Strength:  Bench press
5 x 5 starting at 60% of 1RM (increase slightly each round)
*1-2 mins rest between sets 

 

3 RFT:
400m row/run*

 10 HSPU or 10 m handstand walks  (12 hand release push ups)
400m run/row*
10 power cleans 135/95lb
*you must complete 3 rows and 3 runs

 

ENDURANCE WOD

2 rounds:

400 m run

20 pull-ups  (ring rows)

30  slam balls

then: 2 rounds

400 m run

20 T2B (knee ups)

30 box jumps

CASH OUT:  800 m run