24 September 2018
Warm-up: W. Alabama Run, 3 Rounds: 10x Goblet Squat, 10x Jumping Lunge, 10x Hip Bridge (no weight)
Strength: EMOM: 10:00: 4x Back Squat @ 60%, work with a partner(s)- you go every 0:30 or 0:20 and rotate
Stamina (don’t post on board): 3 Rounds, not for time: 30x Sandbag Step up, 200m Farmer Carry, 20x GHD Sit up.
Work Capacity: 20:00 AMRAP:
- 500/400m Row
- 10x Power Clean (135/95)
- 6x Toes to bar
- 30 Double Unders (60 Singles)
Cool Down: 8 Rounds: :30 Max effort Bike, :30 Rest.