12 September 2017
Warm-up: 800m Run to W Alabama., 3 Rounds: 10x Jumping Back Squat (Empty Barbell), 10x Good morning (Empty Barbell), Please don’t drop Empty Barbells
Strength: Back Rack Lunge: 5×12 (6/R then 6/L) – AHAP. Same Heavy Weight for Each Set
Stamina (Don’t Post, Just for Reference): 4 Rounds, not for time: 100m Reverse Sled drag (walking backwards), 16x Burpee- lateral box step over, 25x GHD Sit up.
WOD: 3 Rounds of 4:00, Each for max reps:
- 500m Row
- 5 Power Cleans (135/95)
- Max Burpees Over the Bar
- 2:00 Rest between rounds.
- Score is TOTAL Burpees over Bar
Cool Down: 3 Rounds: 20 4-Count Flutter Kicks, 20 Leg levers