14 July 2020
Warm-up: 500m Row, then 3 sets: 12x wall Ball Push Press shots, Length of Gym Bear Crawl, 10x Ring Row. Run the Block!
Strength: EMOM 8:00: 4x Push Jerk (light / moderate load – unbroken for all sets mechanics focused).
Stamina: 4 Rounds, not for time: 12x Renegade Row (45/30), 20x Double arm DB Ground to overhead (45/30), 100m Farmer carry.
WOD: 5 Rounds: (Allow for about 30 Minutes for this!)
- Block Run
- Power Snatch 10@75/55, 8@95/65, 6@115/75, 4@125/85, 2@135/95
- 10x Box Jump (24/10)
Note: Please make sure no one is setting up any bars with 10# plates on them. If they are, they can not drop them!
Cool Down: 5 Sets: Planks 1:00 on/off