Run 400 meters with a sandbag, then:
9-15-21 reps of
Front Squats (135/95)
Finish with another 400 meter run without the weight
*Ladies wear a 20lb vest for the initial 400 meter run
Burpee day #3
Dont forget your post-WOD stretches!!
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
* Perform 14 jumping muscle ups or 14 supine ring rows and 14 dips as a substitute if you can’t do a muscle up
Emily’s determination helps her get an unbroken set of kettlebell swings during Tuesday’s WOD…nice job!!
3 rounds for time of:
10 single arm push presses w/ each arm (45/25)
15 ground to shoulder with sandbag
20 wallball shots (20/14)
40 meter broad jump