27 November 2019
Warm-up: 12 Minute AMRAP: 200m Run to Audley, 8x Knees to elbow, 8x Wallball Cleans, 8x Wallball push press.
Strength: Push Press: 9-7-5-3-3 (sets of 3 at same weight, increase after every other set).
Stamina: 5 Rounds, not for time: 20x Banded Push up, 50m DB Bear crawl, 12x Bent over Barbell Row.
WOD: 15:00 AMRAP:
- 15x Kettle Bell Swing (55/35)
- 10x Slamballs (30/20)
- 5x Burpee
Cool Down: EMOM 12:00, 30 Double Unders, Rest Remainder of Minute