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19 September 2018

19
Sep

19 September 2018

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

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