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