6 August 2020
Warm-Up: W Alabama Run, then 3 Rounds: 12x Single leg KB RDL (6/side), 12x Superman back extensions, 8x continuous max distance broad jumps (use momentum from previous jump to initiate the next jump spending as little time on the ground as possible).
Strength: Deadlift: Work to heavy set of 5, then 4×5 at 90% of heavy set (Goal should be 5-15 lbs heavier than last week).
Stamina: 4 Rounds, not for time: 20x Step up with Sandbag on back (60/45), 20x Arc ball slams, 20x GHD Sit up.
WOD: 2 Rounds for time:
- 50/40x Calorie Row
- 40x Wall Ball (14/10)
- 30x Kettlebell Swing (55/35)
- 20x Pull up
- 10x Burpee
Cool Down: 5 Sets: Wall Sits: 1:00 on/off