10 May 2018
Warm-up: Eastside Lap, 3 Sets, increase weight each set (keep it light): 4x Deadlift, 4x Hang Squat Clean, 4x Front Squat.
Strength: Work to Heavy 1 rep Clean, then 4×2 @ 80%, 3×1@ 90%. (Touch and GO!)
Stamina (don’t post on board): 3 Rounds, not for time: 800m Run with Slam Ball (30/20), 30x KB Sumo deadlift high pull, 75m Walking lunge.
WOD: 16:00 AMRAP:
Buy in: Block Run
- 20/15 Calorie Row
- 12x Box Jump (24/20)
- 12x Thruster (95/65)
Cool Down: Wall Sits: 5 Rounds: 1:00 on/off