The New 300
March 12, 2014
Mobility:
10 minutes
WOD
Goblet squats
Push press
Kettlebell swings
Do as many reps as possible in 1 minute with 1 minute rest between each exercise, for 4 rounds of each movement. Go as heavy as you can.
Immediately after the 24 minutes, do an overhead hold with the weight you used in the WOD. If you drop the overhead hold before 1 minute, it's a 25 burpee penalty.
Immediately after the overhead hold, do a 500m sprint on the rower.
Strength:
Deadlifts
5x5 across
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