23 December 2019
Warm-up: 3 Rounds: Run the Block, 20-16-12: Dumbbell Plank Row (hold Plank Position and perform DB row), Hand release push ups, Sit ups. So, run the Block, perform 20 DB Plank Rows, HRPU, Sit-ups, then Run the Block, perform 16, etc., run the block, perform 12
Strength: 16-12-12-8 Single arm DB Strict Press increase weight slightly on last 2 Sets if possible. (complete half the reps on one arm then half the reps on the other arm). Bear Crawl to the GHDs and perform 16-12-12-8 GHD Sit-ups between sets.
Stamina: 4 Rounds, not for time: 20x weighted push up, 100m Double arm KB front rack carry, 200m Run with sandbag on back.
- 20x Double under (40 Singles)
- 7x Power Clean (135/95)RX, (185/135)ARX
Run to W. Alabama for time
after last person comes in
- 20x Double Unders
- 5x Burpee over the Bar Power Cleans (115/75)
Cool Down: 5x 1:00 Planks on/off