21 February 2019
Warm-up: 21-15-9: Air Squat, Push up, Sit up. Run Block each Round
Strength: Bench Press: 3×5, then 3×8 Close grip bench press- As fast as possible. Add 5-10lbs on both lifts from last week.
Stamina: 4 Rounds, not for time: 50m Bear crawl sandbag drag, 20x Knee to elbow Push up, 20x Supine Barbell row.
WOD: 3 Rounds for Time:
- 400/300m Row
- 15x Toes to bar
- 15x Hang Power Clean (95/65)
- Run Block
- 10x Bar Facing Burpees
- 10x Shoulder to Overhead (95/65)
Cool Down: 4 Sets of 20x GHD Sit-ups