10-3-17

10-3-17

WARM-UP

8mins

10 Pass Thrus

100′ Right Arm Waiter Walk (moderate KB)

100′ Left Arm

25′ Inch Worm +Cobra


STRENGTH

EMOM-every min for 15mins

1st Min- 10 Single Arm DB Shoulder Presses from the Knees

2nd Min- 10 Rep Other Arm

3rd Min- 8 Horizontal Ring Rows

*Aim to use the same dbs as last week but in the kneeling position this time, and make the ring rows tougher this time for less reps.


WOD

4 Sets

3Min Amrap

-15 Slam Balls (60/40) (+70/50)

-45 Fat Ropes

-Max Burpees in remaining time

*2Min Rest*

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*Score total burpees for each round

 

 

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