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