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20 November 2018

20
Nov

20 November 2018

20 November 2018 – Tuesday

Warm-up: 3 Rounds:  200m Row, 6x Burpees, 10x Russian KB Swings

Strength:  Bench Press:  9-7-5-3 Each Set AHAP increasing in weight

Stamina (don’t post on board):  4 Rounds, not for time: 20x Hand Release Push-ups, 25m Sandbag pull Bead Crawl, 10x Strict C2B Pull-ups

WOD:  5 Rounds:

30 Double Unders (60 Singles)

12 Alternating Dumbbell Snatch (50/35)

8 Power Cleans (135/95)

4 Bar Facing Burpees

Run to the End of the Parking Lot and Back

Rest 1:00

Cool Down: 5 Sets Planks:  1:00 on/off

 

 

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