11 March 2019
Warm-up: 400m Run to JITB, 3 Sets: 5x Burpee Broad jump, 12x Goblet Squat, 12x Knees to Elbow. Block Run!
Strength: Back Squat: 5×3 – 5-10lbs heavier than last week. Then 3×8 Front Squat As fast as possible – AHAP keeping each set unbroken (continuous motion, no resting at top). Rest 1:00 between sets.
Stamina: 5 Rounds not for time: 200m Run with sandbag on back, 20 Farmer carry step up (24/20” box), 20x GHD Sit up.
WOD: 15:00 AMRAP:
- 20 /15 Calorie Row
- 10x Wall Ball (20/14)
- 5x Toe to Bar
- Run to the End of the parking lot and back
2 Minute MAX Wallballs (20/14)
1 Minute MAX Burpees
Cool Down: 5x Parking Lot Run, Rest 1:00 between sets.