19 December 2018
Warm-up: 400m Run to Branard, 3 Rounds: 25m Bear Crawl, 25m Crab Walk, 10x Push up
Strength: Strict Press: 5×5 AHAP
Stamina: 1 Round, not for time: 800m Overhead Sandbag carry, 30x Sandbag Get up, 60x Sandbag hang clean and jerk.
WOD: 20:00 AMRAP:
- 5x Power Clean (135/95)
- 5x Burpee over bar
- 5x Toes to bar
- 30x Double Unders (60 Singles)
- Rest 1:00
Next Round Add 5 Reps to Each Movement except Keep DUs at 30x
so, 5-5-5-30, Rest 1:00, 10-10-10-30, Rest 1:00, 15-15-15-30, Rest 1:00, 20-20-20-30, Rest 1:00, etc.
Cool Down: 7x Parking Lot Sprints – :40 seconds rest between sets.