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4 December 2019

4
Dec

4 December 2019

 

4 December 2019

Warm-up: W. Alabama Run Run, 20-15-10: Russian KB swing, Sand bag clean (share sandbags), Sit up.

Strength: Work to 1RM Clean (17 Minutes Max)

Stamina: 4 Rounds, not for time: 200m Farmer carry, 12x Max distant and height slam ball toss (throw over your head, behind you), 10x Burpee – Toe to bar. 

WOD: 4 Sets: 

In 4:00 complete:

  • Block Run 
  • 8x Deadlift (255/205)
  • Max Calorie row in remaining time 

*Rest 2:00 between sets

Cool Down: 5x 15 GHD Sit-ups, Rest Between Sets.

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