10 October 2018
Warm-up: 3 Rounds: Block Run, 10x Knee to Elbow, 10x KB RDL, 20x Speed Skaters.
Strength: Deadlift: 5×4 5-10# Heavier than last week.
Stamina (don’t post on board): 2 Rounds, not for time: 800m Run with medball, 50x Arch ball slams, 30x Burpee – lateral box step overs.
Work Capacity: For time:
- 25-20-15-10: Cal Row/Ski/AB/C2B
- 50-40-30-20: KB Swing (55/35)
- 12-10-8-6 Front Squats (135/95)
Cool Down: 4 Sets: 20 Hollow Rocks, Rest in between