18 November 2019
Warm-up: 3 Sets: Block Run, 20m walking lunge, 12x Jumping air squat, 10x Alt. Opposite arm to leg V – Up.
Strength: Front Squat: 9-7-5-5-3 (sets of 5 at same weight, increase after every other set).
Stamina: 4 Rounds, not for time: 50m DB reverse walking lunge, 20x, Weighted extended arm Sit up (holding weight plate), 50m banded Buddy Pull.
WOD: 16:00 AMRAP:
- 30x Double Under (60 Singles)
- 8x Power clean (135/95)
- 6x Toes to Bar
- 4x Burpees
Cool Down: EMOM 12 Minutes 0:20 on/0:40 off – Assault Bike