WARM UP:
2 Rounds:
- 100m machine
- 10 Ham stretch to squat
- 5 inchworm
- 5 Shoulder to overhead (Empty bar )
- 10 Air squat
WOD:
A. 12mins work:
- 60 DB bench press
* Every time you break it 5 burpees bar touch
B. 10mins work:
5 Sets:
* Building to heavy
- 3 Push press
Then ..
Decrease the weight.
3 Sets:
- 10 Push press
C. AMRAP 12:
- 10 Box jump over
- 20 Wall-balls
- 30 KB Swing
Comments