30 November 2018
Baseline: 800m Run to Richmond, turn right and run to Buffalo Speedway, then, 15-12-9: Hand release push up, Sit up, Russian KB Swing.
Strength: Bench Press: 9-7-5-3. *Each set should be heavy but not maxed out. Heavier than last week!
Stamina (don’t post on board): 5 Rounds, not for time: 20x Plyo Push up, 15x Double arm KB Snatch (1 KB in each hand), 10x Strict Chin up.
WOD: “Back to the Basics”
- Wall Ball (20/14)
- Box Jumps (24/20)
- KB Swings (53/35)
- Pistols, Alternating reps cut in half (10-8-6-4-2) (Scale is 20-16-12-8-4 Air Squats)
*Run to the End of the Parking Lot after each set
Cool Down: Wall Sits: 5 Rounds: 1:00 on/off