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28 November 2018

28
Nov

28 November 2018

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

 

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