27 July 2020 Monday
Warm-up: 3 Sets: 200m Run, 10x Jumping back Squat (empty BB), 20x Reverse stepping lunge.
Strength: Back Squat: 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: 50m Double arm KB Front rack walking lunge (35/20 per arm), 16x Burpee-Box Jump, 20x Alt. leg Toes to bar.
WOD: 16:00 Ascending ladder:
Buy In: W. Alabama 800m run or 800m row
2x Hang Power Snatch (95/65)
3x Wal Ball (20/14)
4x Double Under
(2/3/4, 4/6/8, 6/9/12, 8/12/16….)