20 February 2019
Warm-up: 800m Run to W. Alabama, 3 Sets: 25m Walking lunge, 25m Broad Jump, 10x Russian KB Swing.
Strength: Barbell cycling: Power Clean 10-8-6-4-2 Reps, each set should be heavy with perfect form. Rest as needed between sets.
Stamina: 4 Rounds, not for time: 8x Snatch grip Deadlift, 20x Goblet Squat (70/55), 25x GHD Sit up.
WOD: AMRAP 20 Minutes:
- 6x Alternating DB Snatch (50/35) (one dumbbell)
- 8x DB Thruster (50/35) (two dumbbells)
- 10x Burpee
- Sprint to the End of the Parking Lot and Back
- Rest 1:00
Cool Down: 6x 1:00 Wall Sits