13 November 2019
Warm-up: 3 sets: 300m Row, 20m Bear crawl, 12x Hand release push up.
Strength: Barbell Complex – 1-1-1-1-1-1, increase each set, pause between movements, do not let go of the bar
Deadlift, Hang Power Clean, Thruster
Stamina: 5 Rounds, not for time: 16x Ring dip, 8x Renegade Row, 12x Strict Chin up.
WOD: 5 Rounds for time:
- 14x Dumbbell Thrusters (40/25)
- 10x Slamballs (30/20)
- 10x Burpee
Cash Out: Run To W. Alabama
Cool Down: 3 Sets: 20 Hollow Rocks, 10 Russian Twists