11 December 2018
Warm-up: 3 Rounds not for time: Run to JITB, 10x Push up, 10x Alt. DB Snatch, 10x 2 count Mt. Climbers.
Strength: Strict Press: 5×5 AHAP, add weight from last week.
Stamina (don’t post on board): 4 Rounds, not for time: 20x Single arm DB Power clean and Press (10x Right side, then 10x Left side), 20x Dips, 50m Bottoms up KB Carry.
WOD: 4 Sets:
- Block Run
- 2 Rounds Men: 95/115/135/155, Women: 65/75/95/105
- 12x Deadlift
- 9x Hang Power Clean
- 6x Shoulder to Overhead
*Rest 2:00 Between sets. Note: add weight each round as noted above
Cool Down: Sprints: 10x 50m to the end of the parking lot – :30 Rest. Hydrate and fuel within 30 minutes. Journal post training session SOP.