22 October 2019
Baseline: 400m Run to JITB, 3 Sets: 6x Barbell Good Morning, 6 BB Overhead Squat, 6x BB Thruster. Please don’t drop empty bars!
Strength: Deadlift 6×4, increase weight slightly from last week (about 2.5%-5%)
Stamina: 4 Rounds, not for time, 50m sld push sprint, 20x KB Bulgarian Split Squat (10R then 10L – KB in farmer carry position), 20x Med Ball Arc Slams.
WOD: 16:00 AMRAP
- 8x Overhead Squat (115/75)
- 12x Box Jump (24/20)
- 16x Jumping Lunges
- Run to Audley if out front or to The Building next door if out back
Cool Down: 5 Sets: 6x Burpee right into 100m Sprint. Rest 1:00 between sets.