4 October 2018
Warm-up: 800m Row, then, 10-8-6: Strict Press with an Empty Bar (please don’t drop empty bars), Bicep Curl with Empty Bar, Push up.
Strength: Push Jerk: 5×4 (Heavy)
Stamina (don’t post on board): 5 Rounds, not for time: 15x Handstand Push up, 4x Rope Climb, 100m Gun Walk.
WOD: 16:00 AMRAP:
- 20/15x Cal. Row
- 12x DB Snatch (alt. Arms – 50/35)
- 10x SlamBalls (30+/20+)
- 8x DB Squats (put dumbbells on shoulders and squat)
Cool Down: 6x 15 GHD sit-ups