14 December 2017, Thursday
Warm-up: 1000m Row, 3 Sets: 10x Wall Ball Push Press, 10x V- up, 10x (4 Count) Mountain Climbers.
Strength: Bench Press: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4. *Try for 5-10lbs heavier than last week.
WOD: 16:00 AMRAP:
- 10x Kettlebell Swing (55/35)
- 8x SDHP (115/85) / 8x S20 (115/85) (alternate each round)
- 6x Toes to Bar
- Run to the End of the Parking Lot and Back
- Rest 1:00
Cool Down: 3 Sets: 15 GHD Sit-ups. 10 Back Extensions on GHD