29 October 2019
Warm-up: W Alabama Run, 3 sets: 20x jumping lunge, 10x Russian Kettlebell swing, 10x V-up.
Strength: Back squat EMOM 10:00 complete 4x reps (moderately light load)
Stamina: 4 Rounds, not for time: 50m Reverse walking lunge, 20x GHD Sit up, 10x Burpee box jump.
WOD: 20:00 AMRAP:
- 5x Power Cleans (135/95)Rx (165/115)ARx (185/135)ARx+
- 10x Slam Balls (30/20)
- 15x Lunge Steps (in place)
- Run to the End of the Parking lot if out back or to the large tree on the left if out front
Cool Down: Wall Sits 5 Sets: 1:00 on/off