2 September 2020
Warm-up: Block Run then, 3 Rounds: 250m Row, 15x Russian KB Swing, 10x Walking Toe touches, 12x Tuck Jump.
Strength: Deadlift: Work to heavy set of 3, then 5×3 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week).
Stamina: 4 Rounds, not for time: 200m Farmer carry (55/35), 12x Over the head reverse medball toss (bring medball between legs – open hips and launch medball as high and far as possible behind you), 20x Heel elevated goblet squats (70/55).
WOD: 6:00 AMRAP:
2x-4x-6x-8x-10x, etc. Overhead Squat (95/65)
2x-4x-6x-8x-10x, etc. Toes to bar
200m Run to Balthazar or Audley
Rest 1 Minute
Score is complete round (Ex: if you make it through all 10 plus some reps) – 10 + 8
Cool Down: 4 Sets: 15 Hollow Rocks, Rest Between Sets