6 March 2019
Warm-up: Run the Block, then, 3 Sets (share boxes): 16x Step up, 10x Wall Ball Clean, 10x Superman back extension.
Strength: Barbell cycling: Power Clean 10-8-6-4-2 Reps, each set should be heavy with perfect form. Rest as needed between sets. Increase from the Past weeks!!!!!
Stamina: 2 Rounds, not for time: 800m Run with slam ball, 30x Burpee – Pull up, 50x Slam Ball
WOD 20:00 AMRAP:
- 30/20 Calorie Row
- 20x Air Squat
- 10x Push up
- 5x Burpees
- Run to the End of the Parking Lot and Back
Cool Down: 6x 1:00 Planks on/off