17 September 2018
Warm-up: W. Alabama Street Run. Then, 3 Rounds: 12x Goblet Squat, 20x Mountain Climber, 8x Jumping lunge.
Strength: Back Squat: Work to 1RM then, 1×20 AHAP. – No resting at top of reps.
Stamina (don’t post on board): 4 Rounds, not for time: 20x Farmer carry step up (55/35 per hand), 50m Sled Push (sprint), 20x GHD Sit up.
WOD: ‘The Four Horsemen”
4 Sets of 4:00 Minutes
- 20/15 Calorie Buy in (Bike/Ski/Row or 100 Double Unders – Mix it up each time!)
then, AMRAP in remaining time
- 8x DB Hang Power Clean and Jerk (50/35)
- 4x Burpee Box Jump Overs
*2:00 Rest between sets. Start where you left off on the HPC&J/BBJO and record Sets and Reps
Cool Down: 4 Sets: 1:00 Max effort row + 1:00 Handstand Hold. Full rest between sets.