Friday, 23 June, 2017

22
Jun

Friday, 23 June, 2017

We need to bring back the days of “Clang and Bang Krabbe,” for sure!

Workout of the Day:

Warm Up:
2 Rounds of 8 Reps Each of:
Sit Ups
Hip and Back Combo Extensions
Push Ups
Squats
Pull Ups
Dips
Skill:
Warm Up the Deadlifts
WOD:
7 Rounds for time of:
Run 200 M
5 Deadlifts (275/ 195)
7 Kettle Bell Front Squats
Cool Down/ Accessories
Rope Climb Skill Work:
Beginner: 15 Foot Work Drills/ 15 Hanging Knee Raises
Intermediate: 5 Rope Climbs
Advanced: 10 Rope Climbs alternating legged and legless

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