14012016

This morning’s workout (WOD)…

Start warm up with…
1000m SkiERG

Then…
Three rounds of (plus the a,b,c each round)…
5 wall squats
10 air squats
10m Lunges
A) 10 Goblet Squats
B) 10 dumbbell thrusters
C) 10 Wallballs to target

Then activate with…
5EMOM
3 box jumps max height

Then strength with…
Death by back squat 10EMOM 40kg
1st minute one back squat, second minute two, third minute three etc until you die or reach ten minutes

Then conditioning & volume…
SkiERG calories (accumulating 10c per round) & Wallball ladder for time
10c 10WB
20c 9WB
30c 8WB
40c 7WB
50c…and so on until…
100c 1WB