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14 February 2019

14
Feb

14 February 2019

14 February 2019

Warm-up:   800m Run to W. Alabama, 21-15-9: Wall Ball Push Press, 15-12-9 Wall Ball Cleans, 12-9-6 SLOW Mountain Climber Stretches

Strength: Deadlift: 3×5 AHAP, then 3×8 Sumo deadlift 60% As fast as possible

Stamina: 4 Rounds, not for time: 20x Strict Dip, 100m Overhead Sandbag carry, 10x Renegade Row.

WOD: 20:00 AMRAP

  • 5x Thruster (15/85)
  • 10x Toes to Bar
  • 15x Slam ball (30/20)
  • Run to the End of the Parking lot and back (or to mailbox if out front)
  • Rest 1:00

Cool Down: 6 Sets:  Planks 1:00 on/off

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