17 August 2020
Warm-up: 1000m Row, then 3 sets: 10x Wall Ball Push Press, 10x Lunges Holding WB Overhead, 10x Hand Release Push up.
Strength: 6 Sets: 5x Push Jerk (50% – mechanics focus)
Stamina: 3 Rounds, not for time: 12x DB Burpee, 10x Reverse Burpee – pull up, 50m Bear Crawl.
WOD: 8:00 AMRAP:
- 20/15x Calorie Row
- 10x DB Thruster (35/20)
- 5x Toes to bar
- 5x Devil’s Press (35/20)
- 10 Alternating Dumbbell Snatches (35/20)
- Run to the End of the Parking Lot and Back
Cool Down: 3 Sets: