12 November 2018
Warm-up: 3 Rounds: Block Run, 16x Jumping lunge, 5x Reverse burpee (Lay down on your back then perform a sit up using the momentum to bring you back to a standing position).
Strength: EMOM: 10:00: 5 x Back Squat 50-60% + 5x Box Jump (work with a partner!)
Stamina (don’t post on board): 3 Sets, not for time: 200m Farmer Carry, 10x Tire Flip, 50m Overhead Walking lunge.
WOD: 4 Rounds for time:
- 50 Double Unders
- 15 Wall Ball (20/14)
- 15 Kettlebell Swings (53/35)
- 5 Pull-ups
- 5x Power Clean (165/115)
Cool Down: EMOM10minutes: 20 Seconds Max on Bike, Rest 40 Seconds.