Monday November 20, 2017


Published November 21, 2017


PreWod


3:00 min mental prep

Warm up:
1,000m Row,
3 Sets: 12x KB RDL, 12x Goblet Squat, 10x Back extensions.

Strength: Deadlift: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5.


MetCons

Metcon: 2 rounds of:
3:00 AMRAP:
10x American Kettlebell Swing (50/35)
10x Box Jump (24”/20”)

1:00 Rest

3:00 AMRAP:
15x Wall Ball (20/14)
10x Slam Ball (30/20)

1:00 rest
*score total reps

Accessory: 5 x 400m run  


Leave a Comment: