8 July 2020
Warm-Up: 500m Row, 3 Sets: 14x Box Step up (share boxes so you don’t have to pull all of them out!), 5x Burpee broad jump, 10x Goblet squat.
Strength: Front Squat: 5-5-3-3-1: Increase load with each reduction in rep count. Perform 10 GHD Sit-ups between each set.
Stamina: 4 Rounds, not for time: 15x Burpee slamball, 50m Bearhug weight plate carry (AHAP – unbroken), 20x 4 count Mt. Climbers.
WOD: 3 Sets: In 5:00 complete:
- Block Run
AMRAP in the remaining time:
- 10x Slam Ball (30/20)
- 7x Kettlebell swing (55/35)
- 5x Burpee
Rest 2:00 Between sets. 3 Scores Taken, Reset Every Round
Cool Down: (Rower / Bike / Ski erg / Run), 8 Sets: 30 seconds Max effort / :30 Rest.