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22 August 2018

22
Aug

22 August 2018

22 August 2018

Warm-up:  3 sets: 200m Row, all with an empty barbell: 6x Bent over row, 6x Hang Clean, 6x thruster. Please don’t drop empty bars.

Strength: Clean (yes, Squat): Work to a heavy set of 3 (does not have to be touch and go), then EMOM for 8:00 3x Clean @ 80% of “heavy” set of 3 + 10x Jumping lunge.

Stamina (don’t post on board): 4 Rounds, not for time: 16x Burpee – Lateral box step over (20”/18”), 200m Run with Sandbag on back, 4x Rope Climb.

WOD: 3 MAX EFFORT Sets:

In 4:00 Complete:

  • 500/400m Row

AMRAP:

  • 6x Thruster (115/85)
  • 6x Pull up

Rest 2:00 Between sets.

Cool Down: 6 Sets: 1:00 on/off Planks

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