17 December 2019
Warm-up: 3 Sets: 250m Row, 10x Alt. Hang DB snatch, 10x Push up with rotation 10x Lunges
Strength: 16-12-12-8 Single arm DB Strict Press (complete half the reps on one arm then half the reps on the other arm).
16-12-12-8 V-ups in between sets. (Make sure the Dumbbells are put up neatly and in order).
Stamina: 3 Rounds, not for time: 200m Double arm overhead KB carry, 15x Burpee – Pull up, 20x DB Plank Row.
WOD: For time:
- 50-40-30-20-10: Double under
- 10-8-6-4-2: Hang Power Clean (155/ 105)
- 10-8-6-4-2 Toes to bar
- Run the Block after each set
Cool Down: 6x 1:00 on/off Wall Sits