11 September 2017
Warm-up: 10:00 Row / Assault Bike and Run with a partner (one person runs block, other rides or rows),
3 Rounds: 25m Bear Crawl, 12x DB Squat Snatch (6/6), 12x 1 Arm DB Strict Press (6/6). So, you only need one Dumbbell.
Strength: Push Press: 5×5 AHAP. Work up to the Same Weight for 5 Sets of 5.
WOD: 15:00 AMRAP:
- 5x Wall Ball
- 10x Box Jump Overs
- 5x Toes to Bar
- Rest 0:30
Cool Down: 3 Sets, 20 Hollow Rocks, 20 Mountain Climbers