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10 January 2019

10
Jan

10 January 2019

10 January 2019

Warm-up: W. Alabama Run, Bear Crawl to Turf, Crab Crawl back, 5 Slow Down and Up Dogs

Strength: Bench Press: 7-5-5-5-3: Increase load each set.

Stamina: 3 Rounds, not for time: Block Uneven Farmer’s Carry, Increase Weight Each Round.

WOD:

50 Air Squats

10 Deadlifts (175/125)

20 Burpees over the Bar

50 Lunge Steps

8 Front Squats (from the ground) (175/125)

16 Burpees over the Bar

50 Mountain Climbers (foot needs to be all the way next to hand for RX’d)

6 Squat Cleans (175/125)

12 Burpees over the Bar

Cool Down: 3 Sets:  20 Russian Twists, 10 Plate Ups with 10-15# Plate

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