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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