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19 June 2018

19
Jun

19 June 2018

19 June 2018

Warm-up: 3 Rounds: Block Run, 10x Russian KB Swing, 10x Burpee, 10x Lunges with KB

Strength: Deadlift: Work up to 5RM for the day, then 4×5 @ 90%

Stamina (don’t post on board): 4 Rounds, not for time: 10x Snatch Pulls AHAP- Unbroken, 50m Single arm overhead Walking lunge (45/35 DB), 20x Sandbaget up.

WOD: 15:00 AMRAP:

  • 20 Cal. Assault Bike/Row/Ski or 50 Double Unders
  • 20x Single arm alternating DB snatch (50/35)
  • 10x Toes to bar

Cool Down: 3 Sets:  20 GHD Sit-ups, rest as necessary

 

 

 

 

 

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