5 September 2018
Warm-up: 10 Sets: 10 DUs (10 Singles is fine), 5 Burpees then 2 Rounds: 25m Bear Crawl, 25 Crab Walk, 10x Hand Release Push up, 10x Ring Row
Strength: Bench Press: Work to 3RM then, 2×17 AHAP. – No resting at top of reps. (18 Minutes-ish)
Stamina (don’t post on board): 1 Round, not for time: 200x Push up, 800m Run with weight plate (45/35), 100x Deadhang Pull up.
WOD: 7:00 AMRAP:
- 7x Overhead Squat (95/65)
- 7x Burpee over bar
- 10x Kettlebell Swing (55/35)
- 30x Double Under
Cool Down: 4 Sets: 20 GHD Sit-ups, Rest between Sets.