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

30
Apr

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

Warm-up: 3 sets: Row 400/300m, 10x Wall Ball Cleans, 12x Sit up. Then, Run the Block

Strength: Work up to a Heavy Complex:  1x Power Clean + 1 Hang Squat clean + 1x Squat Clean + 1 Front Squat  – all sets unbroken. 1-1-1-1-1-1-1-1

Stamina: 4 Rounds, not for time: 20x Farmer carry lateral box step up (10/leg),  8x Burpee slam ball broad jump, 20x Walking Single leg DB RDL (alternate RDL leg each step). 

WOD: 4 Rounds for time: 

  • Run Block (338m)
  • 20x Wall Ball (20/14)
  • 15x Box Jump (24/20)

Cool Down: 10 Rounds: Bike/Row/Ski erg/Etc: 30 second Max effort, :30 Rest

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