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29 October 2018

29
Oct

29 October 2018

29 October 2018

Warm-up:   W. Alabama and Back then, 3 Rounds: 12x Goblet Squat, 5x Burpee broad jump, 20x Speed skaters.

Strength: Front Squat: 5×4 5-10# Heavier than last week.

Stamina (don’t post on board): 4 Rounds, not for time: 16x DB Burpee – Lateral Box Step over, 8x Curtis – P, 25x GHD Sit up.

WOD: 8:00 AMRAP:

  • 10x Hang Power Clean (135/95)
  • 8x Toes to bar

Rest: 3:00

Then,

  • 4:00 Max Burpee Box Jump Over.

Rest 3:00

2:00 – Max Shoulder to Overhead (135/95)

3 Scores:  AMRAP8/BBJO/S2O

Cool Down: 5 Sets:  Wall Sits 1:00 on/off

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