Monday 19 October 2015

Warmup:

Run 200m

Run 200m Backwards

Coach will explain each movement and athletes will accomplish 5-10 reps (min) of each movement at lower weight to ensure sufficient warmup.

WOD:

“Lumberjack 20” 

20 Deadlifts (275lbs/185lbs)

Run 400m

20 KB swings (2pood/1.5pood)

Run 400m

20 Overhead Squats (115lbs/75lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″/20″)

Run 400m

20 DB Squat Cleans (45lbs/30lbs each)

Run 400m

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