7 August 2020
Warm-up: Eastside Lap, then 20-16-12: Push up, Hanging knees to chest, Single arm KB Swing (Split reps between sides).
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: 5 Rounds, not for time: 10x Burpee -Slamball (Push up on slamball), 15x Ring dip, 20x DB Plank Row.
WOD: 5 Rounds for time:
- 30x Double under
- 10x DB Hang Clean and Jerk (40/25 per hand)
- 10x GHD Sit-ups (or 20 Ab Mat Sit-ups)
Cool Down: 50 Flutter Kicks, 50 Leg Levers, 50 Sit-ups