26 March 2019
Warm-up: 500m Row, 3 Sets: 20m Bear Crawl, 20m Crab Walk, 10x Hanging Knees Ups.
Strength: 10-8-6-4: Single Arm DB Press. (Perform number of reps on each arm – Increasing weight each set).
Stamina: 4 Round, not for time: 200m Double arm overhead sandbag carry, 20x Burpee Pull up, 12x DB Burpee – Power Clean (50/35).
WOD: 16:00 AMRAP:
- 20/16 Calorie Row
- 12x DB Thruster (40/25)
- 8x Burpee over the Dumbbell (just one or stacked in one row)
- Rest 2:00
- 2:00 Max Calorie Row
Cool Down: EMOM: 9:00 – 10 V-ups (alternating with Ab Mat sit-ups)