Warmup: ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5ttb, 15 ball slams
Strength: Back Squats
Warmup: 5/5/3 @ 40/50/60%
Work: 3/3/3+ @ 70/80/90
Wod: 3 rounds for time
50 m sprint
20 burpees
50 m sprint
30 sit-ups
50 m sprint
40 squats
There is a 400 m run penalty if you take any breaks during the reps
No Comments to "Mon.6.9.14"