6 November 2018
Warm-up: 800m Run to W. Alabama, 3 Rounds: 16x Alt. Arm DB Push Press, 12x Slamball
Strength: Push Jerk : 5×4 5-10# Heavier than last week.
Stamina (don’t post on board): 1 Round, not for time: 800m Overhead Sandbag Carry, 40x Alternating Single arm DB Power Clean and Jerk (HEAVY), 10x Rope Climb.
Work Capacity: 20:00 AMRAP
- 6x Toes to bar
- 12x KB Swing (55/35)
- 6x Pull up
- 12x Wall Ball (20/14)
- Run to the End of Parking Lot and Back
- Rest 0:30
Cool Down: 6 Sets: 1:00 C2 Bike or Assault Bike (Hard Pace), 1:00 Rest.