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Wednesday 22 January 2014

Strength
OHS (overhead squat) technique
3RM OHS – if it ain’t full depth…and/or you don’t make a weight for three….it doesn’t count

WOD
‘Full Hog not Light Jog’
800m run
20 Push press 40/30
20 Kettlebell Cleans 24/16 (alternating)
20 Z Sits
400m run
12 Push press 40/30
12 Kettlebell Cleans
12 Z Sits
200m Run
8 Push press 40/30
8 Kettlebell Cleans
8 Z Sits
100m Run

20min cut off

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