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19 November 2019

19
Nov

19 November 2019

19 November 2019

Warm-up:  W. Alabama Run, then,  3 sets: 250m Row, 10x Russian KBS, 10x Burpee. 

Strength: Deadlift: 9-7-5-3 Increase weight each set. 

Stamina: 4 Rounds, not for time: 10x Front Squat (moderate load – unbroken every round), 50m Weighted crab walk (weight plate in lap), 10x Slam ball – Broad jump. 

WOD: 4 Rounds, for time: 

  • 8x Hang Power Snatch (115/85)
  • 20x Wall Ball (20/14)
  • Run the Block
  • Cash out: Alternating DB  Snatch (40/25)

Cool Down: 5 Sets: 2:00  Wall Sits/ 1:00 Rest.

 

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