21 December 2018
Warm-up: Run to Richmond, Make a Right and Run all the way to Buffalo Speedway and back, Burpee Broad Jump Across the Gym, Lunge Back, Grab a bar, and perform 10 RDL with an empty bar (please don’t drop) and 10 Good Mornings, Warm-up for Deadlift
Strength: Deadlift 5X5, Each set the same weight, heavier than last week. Go for Touch and Go!
Stamina: 3 Rounds, not for time: 10x DB Burpee, 20x Single Arm Deficit Plyo Push Up, 100m Hand over hand sled pull.
WOD: “Nancy” 5 Rounds for time:
- Run to Branard and Back (400m)
- 15x Overhead Squats (95/65)
Cool Down: Wall Sits – 5 Sets: 1:00 on/off