1 September 2020
Warm-up: W. Alabama Run, then 3 Rounds: 5x Inchworm with push up, 15x Wall Ball Push press to target, 10x Reverse Burpee (https://www.bing.com/videos/search?q=what+is+a+reverse+burpee&docid=608044902492998682&mid=22D149552380CFA8A2B422D149552380CFA8A2B4&view=detail&FORM=VIRE).
Strength: Strict Press: Work to heavy set of 5 then 4×5 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week).
Stamina: 2 Rounds, not for time: 400m Extended arm overhead sandbag carry (50/40), 20x Burpee – Sandbag clean and press, 30x Sandbag Get up.
WOD: 4 Sets:
- 10 Burpees
- Block Run
- 7 Pull-ups (5 MUs is ARX)
- Dumpster Run
- 5 Power Cleans (185/125)
Cool Down: 5 Sets: Planks 1:00 on/off