13 January 2020
Warm-up: 3 Sets: Block Run, 10x Light Goblet squat, 16x Jumping lunge,
Strength: Alt. Leg backrack reverse lunge: 14-10–10-6 increase weight slightly on all sets. 2x V-ups between sets
Stamina: 4 rounds, not for time: 20x sandbag backrack lateral box step up 10/side), 200m Farmer carry, 100m Sled push (heavy but unbroken).
WOD: 4 Rounds, for time:
15x Wallball (20/14)
10x Hang Power Snatch (95/65)
400m Run to Branard and back
Cool down: 4 sets, not for time: 20x KB Russian Twist, :45 Right forearm Plank, :45 Left forearm Plank.