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4 September 2019

4
Sep

4 September 2019

 

4 September 2019

Warm-up:   W. Alabama Run, 3 Sets: 10x Hand release push up, 10x  Windshield Wipers laying on ground with Barbell,  10x BB Push Press 

Please don’t drop empty bars!!!!

Strength: EMOM 12:00: 3x Push or Split Jerk (moderate weight)

Stamina: 3 Rounds, not for time: 7x muscle up, 100m bear crawl, 100m KB Front rack carry. 

WOD: 16:00 AMRAP: 

  • 6x Hang Power Snatch (95/65)
  • 10x Wall ball (20/14)
  • Run to the End of the Parking Lot and back

Cool Down: 4 Sets: 

  • 30 sec side plank L
  • 30 sec side plank R
  • 30 sec Plank 

*1:00 Rest 

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