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7 May 2020 – Equipment Return – 11 a.m. to 2 p.m.

30
Apr

7 May 2020 – Equipment Return – 11 a.m. to 2 p.m.

Warm-up: 5 Rounds:  10 Double Unders (20 Singles, 5 Burpees), then 3 Sets: 5x Renegade row, 10x Slam Ball, 10x DB Push press (light). 

Strength: Bench Press: 5×5. Warm up, then keep all 5 Sets of 5 the same weight 

Stamina: 5 Rounds, not for time: 12x Plyo push up, 10x Strict Chest to bar chin up, 1:00 Double arm KB Front rack march in place (heavy). 

WOD: 4 Rounds as Follows: 

4:00 Round, Rest 2:00

  • 10x DB hang clean and press (40/25)
  • 10x Burpee box jump (24/20)
  • Max Double Unders

3:00 Round, Rest 2:00

  • 8x DB hang clean and press (40/25)
  • 8x Burpee box jump (24/20)
  • Max Slam Balls (30/20)

2:00 Round, Rest 2:00

  • 6x DB hang clean and press (40/25)
  • 6x Burpee box jump (24/20)
  • Max Double Unders

1:00 Round

  • 4x DB hang clean and press (40/25)
  • 4x Burpee box jump (24/20)
  • Max Slam Balls (30/20)

Cool Down: 6 Sets: 10x GHD Sit-ups

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