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22 July 2020 – WE ARE OPEN! You must be registered!

5
Jul

22 July 2020 – WE ARE OPEN! You must be registered!

22 July 2020

Warm-up:  3 Sets: 500m Row, 5x Inchworm, 12x Russian KB Swing, 20x Speed skaters. Then, finish with one Block Run

Strength: Deadlift: Work to heavy set of 5, then 4×5 at 90% of heavy set. (about 22 minutes MAX)

Stamina: 4 Rounds, not for time: 50m DB Walking lunge (40#/25# per hand), 50m Crab walk – feet forward, 12x Max effort reverse med ball toss (30/20). 

WOD: 7 Rounds for time: 

  • 20x Double Unders (40 Singles)
  • 15x Wall Ball (14/10) – YES!  Lighter!
  • 10x Alternating DB Snatch (50/35) 
  • 5x Toes to bar

Cool Down: 5 Sets:  15 Hollow Rocks, Rest Between Sets

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