30 January 2019
Warm-up: 800m Run to W. Alabama, 3 Sets: 8x Push up, Lunge to Rig, 8x Hollow Swings on Rig, Burpee Broad Jump Back to Turf, :30 Handstand against wall.
Strength: Push Press: 5-3-3-3-3, increasing weight each set.
Stamina: 2 Sets, not for time: 400m Overhead Sandbag carry, 30x Burpee pull up, 25x Renegade row (45/hand)
WOD: 2 Rounds for time:
- 15x Wall Ball (20/14)
- 10x Toes to bar
- 40 Double Unders (80 Singles)
- 15x Box Jumps (24/20)
- 10x Burpees
- Block Run
Cool Down: 3 Sets:
- 1:00 Handstand hold against wall, :30 Rest
- 1:00 Hollow Hold, :30 Rest
- 1:00 Wall Sits; 0:30 Rest