19 December 2019
Warm-up: 500m Row, 3 Sets: Turf to Rig Bear Crawl, 8x Burpee, 8x Push-ups with Rotation, 3x Inch Worms
Strength: 9-7-5-5-5 Bench Press (increase each set).
8 V-ups between each Set.
Stamina: 4 Rounds, not for time: 12x DB Burpee, 20x Supine ring row, 100m Double arm KB Front rack carry.
WOD: 20:00 AMRAP:
- 12x Kettlebell swing (55/35)
- 8x Overhead Squat (95/65)
- 4x Burpee over bar
- Run the Block (alternate with 350 m Row)
Cool Down 3 Set 25 GHD Sit-ups, Rest Between Sets