13 August 2020
Warm-up: 3 Rounds: 300m Row, 25m Bear Crawl, 10 Burpees
Strength: Bench Press: 9-7-5-3-3: Increase weight with each reduction in reps. Sets 7-5-3-3 5-10lb heavier than last week.
Stamina: 4 Rounds, not for time: 22x Alternating arm deficit push up (one hand on weight plate, other hand on ground, switch hands every rep), 20x Supine Barbell row (feet elevated), 50m crab walk (facing backwards).
WOD: 6 Rounds:
- 12x Dumbbell Thrusters (35/20)
- 10x Box Jumps (24/20)
- 6x Burpee Dumbbell Deadlifts (35/20)
- 30 Double Unders (60 Singles)
Cool Down: 3 Sets: 20 Russian Twists with a 25/15# Plate