16 April 2018 – DeLoad Week
Warm-up: Run to Richmond, take a right on Richmond and run to Buffalo Speedway, on the way back, do a SLOW air squat at each palm tree on Richmond, Then, 3 Rounds: 25m Walking lunge, 10x Light KB Front Squat, 20x Mt. Climbers.
Strength: Front Squat: EMOM for 10 min. 3x at 60% OF 1 RM
Stamina (don’t post on board): 3 Rounds, not for time: 200m Run with sandbag on back, 20x Box Step up, 3x Rope Climb.
WOD: 20:00 AMRAP:
- 400/300m Row (alternate with a Block Run)
- 15x Russian KB Swing (55/35)
- 9x Box Jump (24/20)
- 6x Burpee
Cool Down: Wall Sits: 4 Rounds: 1:00 on/off