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7 September 2018

7
Sep

7 September 2018

7 September 2018

Warm-up:  Eastside Lap MOD – Run to W. Alabama to Richmond, Back to W. Alabama then back into W. Main Street.

3 Sets:  6 Slow Good Mornings, 6 Romanian Deadlifts, 6 Downward Dogs – hold 10 Seconds

Strength: Dead Lift: Work to 3RM then, 2×17 AHAP. – No resting at top of reps . (18 Minutes-ish)

Stamina (don’t post on board): 4 Rounds, not for time: Uneven Farmers Carry, increasing weight each round, Around Block.

WOD:

5 rounds:
300/200m Row
18 slam balls (30/20)RX    (50/30)ARX
12 alternating DB snatch (50/35#)RX     (70/50)ARX
6 per arm DB Shoulder to Overhead (50/35#)RX     (70/50)ARX

Cool Down: 3 Sets:  2:00 C2 Bike at 85 RPM, start at 1 damper, then 2, then 3. Maintain the RPMs

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