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15 November 2018

15
Nov

15 November 2018

15 November 2018

Warm-up: W. Alabama run, then 3 Rounds: Lunge Across Gym, 5 Burpee Broad Jumps, 10 Good Mornings with Bar on Back (don’t drop empty bars)

Strength: EMOM 10:00 5x Dead Lift + 10 Lateral Jumps Over Bar

Stamina (don’t post on board): 4 Sets not for time: Farmers Carry around Block, increasing weight each set.

WOD: 20 Minute AMRAP

12 Dumbbell Shoulder to Overhead (35/20)

10 Slamballs (30+/20+)

8 Alternating Pistols (Sub 16 Air Squats)

6 Russian Twists with Slamball

4 Burpees

Run to the End of the Parking Lot and Back

Rest 0:30

 

Cool Down: 4 Sets:20 Hollow Rocks, Rest 1:00 between sets

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