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.