Wednesday, May 16, 2018

Warm-up WOD:

2 rounds for time

  • Assault Bike cal. 12/9
  • 9 Slam Ball Thrusters 30/20

 

Skill/Strength:

Dumbbell Overhead Squat

3×4 @ HAP

 

MetCon:

15 mim. AMRAP

RX+

  • 1 Deadlift 85% 1RM
  • 4 Slam Ball Turkish Get-up 30/20
  • 10 Bar-over Burpees

RX

  • 1 Deadlift 70% 1RM
  • 4 Turkish Get-up 40/25
  • 10 Bar-over Burpees

Fitness/Recovery

  • 1 Deadlift 115/73
  • 4 Turkish Get-up 20/10
  • 10 Air Squats
  • 10 Push-ups

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