10 December 2018
Warm-up: 800m run to W. Alabama, 3 rounds: 10x Jumping Air Squat, 5x Burpees, 12x Jumping lunge.
Strength: Back Rack Reverse Lunge 5×10 (5 Right then 5 Left). Slightly heavier than last week.
Stamina (don’t post on board): 4 Rounds not for time: 50m Bearhug plate carry (AHAP), 50m Overhead walking lunge, 12x Sandbag Get up.
WOD: 2 Rounds for time:
- 40/30x Cal Row (if more than 13 people in a class, have some folks stagger and start on KB Swings or WB)
- 30x Kettlebell swing (53/35)
- 20x Wall Ball (20/14)
- 10x Burpee Box Jump (24/20)
- 5x Curtis P’s (155/105)
Cool Down: EMOM for 10:00: 0:30 on Assault Bike/ Rest 0:30