6 December 2018
Warm-up: Warm-up Run, 21-15-9: KB RDL, Russian KB swing, Mountain Climbers
Strength: Cleans (yes, Squat) 5×5 Slightly heavier than last week, Attempt for TnG but Dropping is ok this week!
Stamina (don’t post on board): 1 Round, not for time: 800m Buddy carry, 800m Farmer carry, 50x Burpee Pull up.
WOD: For time:
- Overhead Squat (95/65)
- Box Jump (24/20)
- Alternating Dumbbell Snatches (50/35)
- Toe to bar
Cool Down: 5 Sets: 15 GHD Sit-ups, Rest Between Sets. Add a Medicine Ball (light) to add a little more (4-6-8#)