1 September 2017
Warm-up : 3 Rounds: 200m Run, 10x DB Snatch (5/5), 10x Push-up, 5x Burpee
Strength: Strict Press: 3-1-1-1 Each set to be done as heavy as possible.
Stamina (don’t post on board, just for reference): 4 Rounds, not time: 10x Strict Handstand Push up, 100m Overhead Sandbag Carry, 50m Buddy Pull.
WOD: 5 sets with 1:00 Rest between.
In a 3 min. Window complete:
- 5x Front Squat (AHAP -Unbroken From the floor) – suggested RX is 155+/105+
- 10x Box Jump (30/24)
- Max Cal on Assault bike (or rower, Notate B or R on board) in remaining time.
Cool Down: 3 Rounds: 20 GHD Sit-ups, 10 Lunges