ADRIAN
Warm-up:
4 rounds of Tabata, Rowing
4 Rounds of Tabata, Biking
4 Rounds of Tabata, KB Swing
Dynamic Stretch
Strength: Squat Clean
BBWU4C 5 (3)2 (2)3 1 – 1
WOD: PRESSED FOR TIME
For Total Reps:
4 Min AMRAP
10 Wallball 20/14
5 Burpee
Rest 1 Min
4 Min AMRAP
5 Medball Cleans 20/14
10 GHD Situps
Rest 1 Min.
4 Min AMRAP
10 Slamball 40/30
5 HSPU
Athletes can start with the couplet they desire, then stay in order as prescribed.
Compare to 9.19.16
Icing:
Airplane to 30 and Back