20 November 2019
Warm-up: 3 Sets: 1:00 Air Bike, :30 Handstand hold, 10x Push up with rotation. Then, run the block
Strength: Push Press: 9-7-5-5-3 (sets of 5 at same weight, increase after every other set).
Stamina: 5 Rounds, not for time: 16x alt. arm KB Strict Press, 10x weighted chin up, 12x Burpee Slam Ball.
WOD: 10 Rounds for time:
- 250/200m Row
- 10x Slamballs (30/20)
- 5x Burpee over the slamball (Must Face Slamball)
Cool Down: 4 Sets: 15 GHD Sit-ups / Rest Between Sets