27 June 2018
Warm-up: 3 Rounds: 250m Row, 16x Jumping Lunge, 10x Barbell thrusters (45/35). Please don’t drop empty bars
Strength: Front Squat: 5X3 As heavy as possible.
Stamina(don’t post on board): 1 Round, not for time: 100x Sandbag bearhug step up (70/50), 30x Curtis-P (95/65), 800m Run with Sandbag.
WOD: 12:00 Ascending ladder:
- 2x DB Renegade Rows (Push up Row right Push Up Row Left)
- 2x Sumo Deadlift High Pull (95/65)
- 10x Double Under
(2/2/10, 4/4/20, 6/6/30, 8/8/40, 9/9/50…)
Cool Down: 10 Sets of 3 Ab Mat Sit-ups, 10 Second Hollow Hold