10 August 2017
Warm-up: 400m Run to JITB, 3 rounds: 10x Push-up, 10x V- Up, 10x 4-Count Mountain Climbers
Strength: Close Grip Bench Press: 5-3-3-1 Each set to be done as heavy as possible.
Stamina (Don’t Post on Board, Just for Reference): 5 Rounds, not for time: 20x Decline Push up (feet on 12-18” Box), 20x Supine Barbell Row, 40x Sledge Strike- 20/20.
WOD: 12 min. AMRAP:
- 6x Overhead Squats (95/65)
- 6x Burpee Over the Bar
- 12x Lateral Jumps Over the Bar
- Rest 0:30
Cool Down: 4 Rounds: 10 Slow Lunges, 2 Inchworms
Durability (Don’t Post on Board, Just for Reference): : Tabata: Leg Levers, Mountain Climbers, Back Extensions.