28 August 2018
Warm-up: 3 Sets: 250m Row, 10x Hand Release Push up, 10x DB Snatch (5/side), 5x Burpee.
Strength: Push Press: Work to 4RM then, 2×16 AHAP – No resting at top of reps.
Stamina (don’t post on board): 3 Rounds, not for time: 200m Double KB Overhead Carry, 10 weighted Deadhang Pull up right into max unweighted Deadhang Pull up, 60x Sledge strike (30/side).
WOD: 18:00 AMRAP:
- 20x Alt. DB Snatch (50/35)
- 10x Wall Ball (30/20
- Block Run
- Rest 1:00
immediately followed by 2:00 of Max Wallballs
Cool Down: 4 Sets: 15 GHD Sit-ups, Rest as necessary