6 July 2020
Warm-up: W. Alabama Run, then, 3 sets: 20x Jumping lunge, 10x Russian KB Swing, 10x V-up. Finish with a Block Run!
Strength: Back Squat: 5-5-3-3-1: Increase load with each reduction in rep count. 3X V-ups in between each set
Stamina: 4 Rounds, not for time: 50m Single-arm, overhead KB walking lunge (switch arms after 25m), 25x GHD sit up, 200m Run with weight plate (45/25).
WOD: 16:00 Ascending ladder:
- 2x Thruster (115/85)
- 2x Box Jump (24/20)
- 2x Toes to Bar
- Run to the End of the Parking Lot and Back
(2/2/2, 4/4/4, 6/6/6, 8/8/8…)
Cool Down: 3x 20 GHD Sit-ups