5 August 2013

Warm Up

250m row then 6x burpee sprint length of gym

15 push press with bar

15 front squat with bar

15 knees to elbows

15 parallete lateral jumps 

samson stretch

Strength

Push Press

4 sets of 5, increasing weight each set

WOD

Ball Slam EMOM with 2 burpee buy in:

2 burpees at beginning of each minute

then perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.