Ball Slams, Jumping Back Squats And Plate Burpees

Tuesday, June 20, 2017
Monday, June 19, 2017

WARM UP

3x

Row 5 easy + 10 hard strokes

4 Burpees over the rower

6 DB Snatch

 

WOD

6x

1st Min – max ball slams (light)

2nd Min – max jumping back squats 20/15 kg (if using empty bar DO NOT DROP IT!)

3rd Min – max plate burpees

4th Min – Rest

 

STRENGTH & SKILLS

Odd/Even x10

– 8-12 Single arm overhead KB squats

– 5-10 Strict Pullups/CTB

Note: The KB OHS will be new to most people so start out light.