23 August 2018
Warm-up: 800m Run to W. Alabama, 2 Sets: 25m Bear Crawl, 10x 4 Count Mt. Climbers, 10x Hand Release Push up.
Strength: Bench Press: Work to heavy set of 5, then 2×15 AHAP – Unbroken, same weight for both sets. *Do not rest at the top of each rep.
Stamina (don’t post on board): 4 Rounds, not for time: 20x Ring Dip, 15x Chin up, 50m Banded Buddy pull.
WOD: 20:00 AMRAP:
- 12x Wall Ball (20/14)
- 10x Kettlebell Swing (55/35)
- 8x Box Jump (24/20)
- 6x Burpee
- Run to the End of the Parking Lot and Back
- Rest: 1:00
Cool Down: GHD Sit-ups: 3 Sets of 15 Situps, 5 Back Extensions on the GHD