4 June 2018
Warm-up: 800m run to W. Alabama, 10-9-8: light DB lunge, DB thruster, V-up.
Strength: Front Squat: Work up to 5RM for the day, then 4×5 @ 90%
Stamina (don’t post on board): 4 Sets: 20x KB Front rack step ups (alternating- 10/side), 50m Sled push (sprint), 15x Burpee- Toes to bar.
WOD: 15:00 AMRAP:
- 20/15 Cal. row
- 16x Single Arm DB Hang Clean (55/35) – 8 per side
- 8x Single Arm DB shoulder to overhead (55/35) – 4 per side
Please ensure the dumbbells are put back neatly and all the way under the racks. It doesn’t take but a couple seconds to put them away neatly.
Cool down: 5x 10 Hollow Rocks, Rest in between as necessary, 3 X 1:00 on/off Wall Sits