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13 September 2017

13
Sep

13 September 2017

13 September 2017

Warm-up: Eastside Lap, 1 Round: 25m Goblet Walking lunge, 20x Goblet Squat, 20x 4ct. Mt. Climbers.

Strength: Front Squat: 5×5 AHAP. Same Weight for 5 Sets of 5. (Max 20 Minutes)

Stamina (Don’t Post, Just for Reference): 1 Round, not for time: 800m Buddy Carry, 800m Farmer Carry (55/35), 800m Run with Slam Ball (40/30)

Work Capacity: For Time:

21-15-9:

  • Kettle Bell Swing (53/35)
  • Burpees

800m Run to West Alabama

21-15-9:

  • Kettlebell Russian KB Swing (just above eye level) (53/35)
  • Slam Ball (30+/20+)

400m Run to Branard Street

Cool Down: Wall Sits 4 Rounds:  1:00 0n/off

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