12 February 2019
Warm-up: 3 Rounds: Block Run, 10x Jumping Air Squat, 12x Goblet Lunge
Strength: Back Squat: 3×5 AHAP, then 2×8 Front Squat as fast as possible 60% of 1 RM.
Stamina: 3 Rounds, not for time: 200m Farmer carry, 30x Box Step up with sandbag on back, 16x Sandbag Get up (8/side).
WOD: 9:00 AMRAP, Rest 2:00, 9:00 AMRAP
- 300/200m Row
- 10x Box Jump (24/20)
- 5x Hang Power Snatch (95/65)
- Dumpster run
- 10x Front Squats (95/65)
- 5x Burpee Pull-ups
Cool Down: 4 Sets: Wall Sets 1:00 on/off