Warm Up:
Run 800m
2rds
45sec Hang
45 sec Chin above Bar Hold
10 Pull Ups
3 x Negatives aim for 6sec reps
Strength:
Omem for 10mins
2 x Clean & Jerk 70%
Wod:
The Master Chief
Complete as many rounds as possible in 3 minutes:
3 Power Clean - 70kg
6 Front Squats - 70kg
9 Push Ups
Rest for 1 minute between the 3 minute rounds. Repeat for a total of 5 cycles.
2 comments:
Prob won't be running on the ice lol
we ran on ice...........well some of us did
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