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28 October 2019

28
Oct

28 October 2019

 

28 October 2019

Warm-up:  3 Sets: Block Run, Bear Crawl Gym, 10x Hollow Rocks on Rig, 10x Push-up with Rotation

Strength: Push Jerk: EMOM 10:00 complete 4x reps (moderately light load).

Stamina: 4 Rounds, not for time: 50m bear crawl, 25m arm over arm pull, 50m double arm overhead KB carry. 

WOD: 4 Rounds, for time:

  • 8x Hang Squat snatch (95/65)
  • 10 Toes to bar
  • 12x Pistols or 24x Air Squats (BELOW PARALLEL!!!!)
  • Cash Out: Run to W Alabama

Cool Down: 3 Sets:  10 Hollow Rocks, 10 GHD Sit-ups

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