16 December 2019
Warm-up: 400m Run to Branard, 3 Sets: 15x Light Wall Ball, 12x Alt leg Lunge holding Wallballs, 20x Mountain Climber. Run to JITB
Strength: Alternating Leg backrack (from the rack) reverse lunge:
12 GHD Sit-ups between each set.
Stamina: 4 Rounds, not for time: 200m Farmer carry, 20x GHD Sit up, 20x Goblet Squat (heavy).
WOD: 15:00 AMRAP:
- 20 / 16 Calorie Air Bike (start other athletes on DB’s first to share bikes)
- 12x Alternating DB Snatch (70/50)
- 8x Muscle Ups
Cool Down: 3 sets: 30x Sledge strike (alt side), 20x Hollow Rocks between sets