12 August 2020
400m Run to JITB, then, 20-16-12 Medball Clean to wall ball shot, Wall Ball Sit up, Single count Mountain Climbers (Mounstain Climbers slow and controlled, stepping foot to hand rather than jumping foot to hand).
Strength: Deadlift: Work to heavy set of 5, then 4×5 at 90% of heavy set (Goal should be 5-15lbs heavier than last week).
Stamina: 4 Rounds, not for time: 20x Single arm KB Front Squat (10/side – 55/35), 16x Sandbag Get up, 20x Step up with Sandbag in high bicep carry position.
WOD: “Cardio Hardio!!!!”
For Time: 45-35-25-15-5:
- Calorie Row or Ski or Bike
- Double Unders (2X Singles: 90-70-50-30-10)
- 10 Slam Balls (30/20) after each round, then
- Run to Audley (out front) or Balthezar Cellars (out back) after each set
Cool Down: 10 Sets: 10 Hollow Rocks, Rest Between Sets