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4 October 2018

4
Oct

4 October 2018

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

 

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