29 October 2019
Warm-up: 400m Run to JITB, 3 sets: 20x Mt. Climbers, 10x Alternating DB snatch, 5x Broad jump. 400m Run to Branard Street.
Strength: Squat Clean: EMOM 10:00 complete 2x reps (moderate load).
Stamina: 4 Rounds, not for time: 100m Farmer carry, 10x DB Burpee, 40x Speed skater.
WOD: 16:00 AMRAP:
- 20/16 Calorie Row
- 16x DB Thruster (40/25)
- 12x Box jump (24/20)
Cool Down: 3 Rounds: 20 GHD Sit-ups, 5 Back Extensions