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