28 November 2018
Warm-up: 3 Rounds: 200m Row, 10x KB Goblet Squats, 10x KB RDL, 5x Burpee Pull up.
Strength: Clean (yes, Squat): 5×5 Slightly heavier than last week. Make every attempt for Touch and Go.
Stamina: 4 Rounds, not for time: 12x Sandbag get up (6/side), 16x Burpee lateral box jump, 8x Front Squat (AHAP – same weight for all sets).
WOD: 16:00 AMRAP:
- 500/400m Row
- 10x Alternating DB Snatch (50/35)
- 8x Slamballs (30/20)
- 6x Pull-ups
- Run to the End of the Parking Lot and Back
Cool Down: 5 Sets: 20 Hollow Rocks, Rest Between Sets