Thursday.June 8.2017

Warm Up

10 calorie row (regular technique) 

10 calorie row (sprint technique)

20 push up position shoulder taps 

10m duck walk 

10m crab walk

8 min amrap (@ 70% effort) 

7 push ups

14 sit ups 

21 kb swings

WOD

Complete 1 round every 4 mins for 20 mins (5 rounds) 

20/15 calorie row 

10 hang power cleans (165,110)

12 box jump overs (24,20) 

Optional Post WOD

Back Squats 

10 @ 60% 

10 @ 65% 

10 @ 70% 

superset each with 5 box jumps (30,24)