8 November 2018
Warm-up: 500m Row, 20x Hand Release Push up, 20x Ring Row, 25m Bear Crawl, 25m Crab Walk. 500m Row
Strength: Close Grip Bench Press: 8×8 5-10lbs heavier.
Stamina (don’t post on board): 4 Rounds, not for time: 20x knee to elbow push up, 20x Alternating arm bent over DB Row, 20x Dip.
Work Capacity: 21-18-15-12-9:
- Dumbbell Thruster (35/20)
- Burpee Over the Dumbbells
Cool Down: 4 Sets of 20 GHD Sit-ups