2 April 2018
Warm-up: Block Run 12x Burpee, Block Run 10x Burpee, Block run, 8x Burpee. Bear Crawl (slow) the length of the gym.
Strength: Push Press: 3-3-3-1-1 Build each set- Last set should be max load.
Stamina (don’t post): 4 Rounds, not for time: 20x Max Distance Behind the head toss (Slamball (30/20), 3x Legless Rope Climb, 30x Single Arm KB Clean and Jerk (15/side- AHAP).
WOD: 4 Sets:
In 4:00 Complete:
- 400m Run
AMRAP remaining time:
- 3x Deadlift (155/105)
- 3x Hang Power Clean (155/105)
- 3x Shoulder to Overhead (155/105)
*2:00 Rest Between Sets.
Cool Down: 3 Sets: 1:00 Front Leaning Rest, 1:00 Right Forearm Plank, 1:00 Left Forearm Plank. 1:00 Reverse Plank. Hydrate and fuel within 30