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13 November 2019

13
Nov

13 November 2019

 

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

 

 

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