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14 December 2018

14
Dec

14 December 2018

14 December 2018

Warm-up:  Run to Richmond, make a right and run all the way to Buffalo Speedway,

Then, Bearcrawl Across Gym, Lunge Across Gym, Broad Jump Across Gym

Strength: Deadlift, 5×5 Slightly heavier than last week. Try for TnG but dropping is ok!

Stamina (don’t post on board): 3 Rounds: Uneven Farmer’s Carry around the block, increasing weight each time.

WOD:

5 Rounds:
12 Slamballs (30/20)

9 Alternating Dumbbell Snatches (50/35)
6 Power Snatches (115/75)
3 Bar Muscle-Ups or 3 Ring MUs (Scale is 6 Pull-ups)

Run to the end of the Parking Lot and Back

Rest 1:00

Cool Down:  5 Sets: Planks 1:00 on/off

 

 

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