25 March 2020
Warm-up: 400m Run, 3 Sets: 20 count Mountain Climbers, 10x Barbell muscle snatch (or alternating dumbbel snatch), 12x Goblet squat with a Kettlebell or Dumbbell
Strength: Deadlift: 9-7-5-3 (Increase load with each set) – Increase load on last 3 sets from last week. If you only have one set of weights or just a dumbbell or kettlebell, perform 100 Deadlifts at that light weight.
Stamina: 5 Rounds, not for time: 20x Sit ups, 20x Alternating leg Reverse lunge Holding DB in each hand (Heavy),
WOD: 4 Rounds for time:
- 400m Run (if you have a rower or bike at home, sub 500m on those)
- 30x Wall Balls or Wall Ball Sit-ups to a wall
- 15x Toes to bar or V-ups
Cool Down: 4 Sets, not for time: 20x Arc Wall Ball Slams or Rotational Wall Slams.