10 September 2018
Warm-up: W. Alabama Run, 2 Rounds: Length of Gym Walking lunge, 5x Burpee Broad Jump, 15x Air Squat.
Strength: Back Squat: Work to 2RM then, 2×18 AHAP. – No resting at top of reps.
Stamina (don’t post on board): 4 Rounds, not for time: 50m Bearhug plate carry (3×45# / 2×45#), 20x Single arm KB Overhead Squat (10/side), 10x Strict Toe to Bar.
WOD: 14:00 AMRAP:
- 300/200m Row
- 7x Goblet Squats (53/35)
- 7x Russian KB Swings (53/35)
- 7x American KB Swings (53/35)
- 14x Lateral Cross Overs (24/20) – you can jump over, step over
- NOTE: at 14:00 Mark, Take a lap around the block, immediately
Cool Down: 4 Sets: 1:00 Max Calorie Bike + 1:00 Bar Hang. 2:00 Rest between sets.