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7 August 2019

7
Aug

7 August 2019

7 August  2019

Warm-up:  W. Alabama Run, 4 Sets: 5x Deadlift, 5x Power Clean, 5x Front squat. Start with barbell, Increase weight each set.

Strength: 5 sets of 1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean (AHAP – Unbroken for all sets.)

Stamina: 4 Rounds, not for time: 200m run with slam ball, 20x Front Squat (155/105), 50m Weighted crab walk (weight plate on lap).

WOD: 3 Rounds for time:

  • 400m Run to Branard
  • 21x Kettle bell swing (55/35)
  • 12x Pull up

Cool Down: 3 Sets:  20 Russian Twists, 10 V-ups

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