25 September 2017
Warm-up: 800m Run to W. Alabama, 2 Rounds: 15x Wall Ball, 15x Hip Bridge on Right, then on Left next Round.
Strength: Front Squat: 5×3- AHAP. (Max 15 Minutes)
WOD: 4 sets, each for max reps:
In 3:00 complete:
- 500/400m Row
- Max Overhead Squat in remaining time. (95/65) / Burpees Over Bar Every Other Round
Rest 2:00 between rounds.
Cool Down: 4 Rounds: 10 Hollow Rocks, 10 Russian Twists with a Plate, 10 Ab Mat Sit-ups