27 December 2019
Warm-up: 400m Run to Branard, 3 sets: 12x Dip, 20m bear crawl, 16x Alternating Single arm DB Snatch. 400m Run to JITB
Strength: 9-7-5-5-5 Bench Press – increase weight slightly from last week. GHD Sit-ups X2
Stamina: 4 Rounds, not for time: 12x Man makers, 20x Supine ring row, 25x GHD Sit up.
WOD: 5 Sets, for time:
- 20x Alternating DB Snatch all the way from the ground (35/20)
- 20x Mountain Climbers (Feet MUST Come ALL THE WAY to where Hands are! NO EXCEPTIONS – Coaches, Ensure this happens if going RX’d)
- 10x GHD Sit-ups or 20 Ab Mat Sit-ups
- Run the Block
*Rest 1:00 Between sets.
Cool Down: EMOM10: Sprint to the End of the Parking lot and walk back.
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