Wednesday 11th Oct 2017

 

WARM – UP:  250 m run

15 jumping jacks

10 good mornings

10 baby makers

10 iron cross

10 push ups

 

STRENGTH: Deadlift

warm-up to 50% of 1 RM, then:

10 sets of 2 reps… (10 x 2)

 

MetCon:  ** 15 min TIME CAP (running clock)

3 Rounds

50 DUs

30 wall balls . 20/14

15 T2b

3 Rounds for time

20/15 cal. row

20 wall balls 20/24

10 hspu

 

ENDURANCE WOD

6 Rounds for Time:

250 m run

15 slam balls  20/15

30 DUs (60 singles)