28 January 2019
Warm-up: 3 Sets: Block Run, 10x SDHP with KB, 10x Goblet Squat, 10x Jumping Lunge.
Strength: Front Squat: 5-3-3-3-3, increasing weight each set.
Stamina: 4 Rounds, not for time: 10x Overhead Squat (heavy but unbroken every set), 16x Burpee lateral box step over, 25x GHD Sit up.
WOD: AMRAP 22 Minutes:
Buy in: Run to W. Alabama, then AMRAP:
- Calorie of your Choice
- Kettlebell Swings (55/35)
- True Push ups
- Double Unders X2 (Singles X2 is fine) (ARX with Double KBs)
Cool Down: 5 Rounds: Planks 1:00 on/off