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
- 6x Thruster (115/85)
- 6x Pull up
Rest 2:00 Between sets.
Cool Down: 6 Sets: 1:00 on/off Planks