24 January 2019
Warm-up: 3 Sets: Dumpster Run, 10x Burpee, 10x Russian KB Swing, 10x SDHP
Strength: Sumo Deadlift: 7-5-3-3-3
Stamina: 4 Rounds, not for time: 10x Hang Power Clean (AHAP – unbroken), 16x Turkish Get up (8 reps per side), 15x Burpee Pull up.
WOD: 20:00 AMRAP:
- 30x Double Unders (60 Singles)
- 20x Russian Kettlebell Swings (53/35)
- 10x Goblet Squats (53/35)
- 20x Russian Twists with the KB (53/35)
- 30x Ab Mat Sit up
- Run to the End of the Parking Lot and Back
- Rest 1:00
Cool Down: 7x :30 Hard, :30 Easy on Air bike.