Mercredi 18 janvier 2017

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

1 push-jerk + 1 split jerk

Note: load over the sets

C] Wod

Amrap 20 minutes:

7 shoulder-to-overhead @ 135/95

12 kettlebell swings @ 32/24

100m** row

Note: each round completed, add 100m to the rower. round 1: 100m, round 2: 200m round 3: 300....