27 November 2018
Warm-up: 500m Row, 3 Rounds: 10x DB Push Press, 5x Inch worm, 10x Burpee
Strength: Strict Press: 5×5 AHAP. 5-10# Heavier than Last Week!
Stamina (don’t post on board): 4 Sets, not for time: 20x Wall Ball push press (perform a wall ball with a dip and drive rather than full squat). 20x Arc ball slams, 100m Floating farmers carries.
Work Capacity: 12:00 Ascending ladder:
- 1x Clean and Jerk (155/105)
- 2x Toes to bar
- 3x Bar Facing Burpees
Cool Down: On an air bike or rower: 10x :30 Hard pace, :30 Moderate pace or Rest