21 August 2018
Warm-up: 3 Sets: 50 Double Unders (singles are fine, but work on DUs), 10x Dumbbell Push Press, 10x Scap Pull up, 8x DB Snatch (4/side).
Strength: Push 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: 50m Double arm KB Front rack carry, 25m Hand over hand sled pull, 40x Sledge strikes (20/side).
WOD: 4 Rounds for time:
- Block Run
- 12x Overhead Squats (115/85)
- 8x Toes to Bar
Cool Down: 3 Sets: 20 Hollow Rocks, Rest Between Sets