26 February 2019
Warm-up: 500m Row, then 3 Sets: 15x Push up, 20m Bear Crawl, 10x Hollow Kips on Rig
Strength: Strict Press 3×5, 2×8 Push Press as fast as possible Add 5-10lbs on both lifts from last week.
Stamina: 4 Rounds, not for time: 10x Renegade Row, 15x Handstand Push up, 50m Single arm Bottoms up KB carry (25m/side).
WOD: 20:00 AMRAP:
- 20x Double Unders (40 Singles)
- 10x Wall Ball (20/14)
- 8x Toes to bar
- 6x Burpee
- Run to Audley if out front or to the front of the Building next door if out back
- Rest 1:00
Cool Down: 3 Sets:
- 30 second Leaning Rest
- 30 Second Right forearm Plank
- 30 Second Left forearm Plank
- 30 Second Reverse Plank
*Rest between sets.