21 April 2020
Warm-up: 3 Sets: 2:00 Aerobic cardio, 16x Alternating KB RDL, 20x Jumping air squat, 10 Lunges
Strength: Deadlift 7-5-3-1: Increase load with each reduction of rep count.
Stamina: 4 Rounds, not for time: 20x Alt. leg reverse lunge with KB in each hand in front rack position, 200m Farmer carry (sub 2:00 march in place farmer carry if unable to go outside), 20x alternating leg weighted V- up.
WOD: 5 Rounds:
- 5x Hang Power Snatch (115/85) – Squat Snatch for ARX!!!!
- 10x Box Jump (24/20)
- 15x Wall Ball (20/14)
- Run the Block (338 Meters)
Cool Down: 4 Sets: 1:00 weighted wall sits. Hold an object on your knees, Rest 1:00 between sets.