17 August 2017
Warm-up: 3 Rounds for time: 200m Run, Bear Crawl Length of Gym, 5x Dead Hang Pull up, 10x Dip, 15x Push up.
Strength: Close Grip Bench Press: 5-3-1-1 Each set to be done as heavy as possible.
Work Capacity: 13 min. AMRAP:
5x Clean & Jerk (135/95)
7x Pull up
35x Double Under
Cool Down: 3 Rounds: 20 Mountain Climbers. 10 Ab Mat Sit-ups