20 September 2018
Warm-up: Run to Richmond, Make a Right and Run towards Buffalo Speedway, at Each Palm Tree near the Building near the corner, do 3 Air Squats, Run to Buffalo Speedway Corner and Run Back (No squats)
Strength: Clean: Work to 1RM then, EMOM: 8:00: 2x Full Clean + 1 Hang Power Clean – (Use same load for all EMOM sets).
Stamina (don’t post on board): 1 Round, not for time: 400m Sled pull (Heavy), 100x Slam Ball (40/30), 400m Farmer Carry (Heavy).
WOD: 20:00 AMRAP:
- 10x Kettle Bell Swing (55/35)
- 8x Wall Ball
- 6x Toes to Bar
- Run to the End of the Parking Lot and Back
- Rest 1:00
Cool Down: 6 Sets: 16 Flutter Kicks, 16 Leg Levers