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24 July 2019

24
Jul

24 July 2019

24 July  2019

Warm-up:  500m Row, 3 Sets: 10x KB RDL, 10x Russian KB swing, 10x Goblet squat, Run the Block, 

Strength: EMOM 10:00: 5 x Snatch grip Deadlift (light to moderate load).

Stamina: 3 Rounds, not for time: 200m run with sandbag, 20x step up with sandbag on back, 12x Strict chest to bar pull up.

WOD: 20:00 AMRAP: 

  • 500/400m Row
  • 8x Toes to bar 
  • 4x Overhead Squat (135/95)
  • 32 Double Unders (64 Singles)

Cool Down: 10:00 EMOM, Sprint to the End of the Parking Lot, Walk the remaining minute back

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