19 September 2018
Warm-up: 2 Rounds: 10x Burpees, 10 Air Squats, 2x Wall Walks, Run to the Dumpster and Back.
Strength: Push Press: Work to 1RM then, 1×20 AHAP. – No resting at top of reps.
Stamina (don’t post on board): 4 Rounds, not for time: 50m KB Carry (1 arm Front rack, 1 arm Overhead – 25m/ arm), 12x Burpee – Pull up, 25m Bearcrawl – Sandbag drag.
WOD: 4 Rounds for time:
- 500/400m Row
- 12x Power Cleans (165/115)
- 16x Alternating DB Snatch (50/35)
Cool Down: 5 Sets: 15 GHD Sit-ups, Rest As Necessary Between Sets