17 October 2019
Warm-up: 3 Sets: 250m row, 6x Burpee over the rower (use caution or simply just do 6x burpees), 12x RKB swing.
Strength: Deadlift 6×4, increase weight slightly from last week (about 2.5-5%).
Stamina: 4 Rounds, not for time: 10x Hang Power Snatch, 25x GHD Sit up, 100m sleds push (bodyweight).
WOD: For time:
- Calorie Air Bike (or Rower)
- Kettle bell swing (53/35)
Run to W. Alabama. Right into,
- SDHP (95/65)
Cool Down: 5x Planks 1:00 on/off