22 October 2018
Warm-up: Run to W. Alabama 3 Rounds: Gym Length Walking lunge, 10x Jumping Air Squat, 10x 2 count Mt. Climbers.
Strength: Front Squat: 5×4 5-10# Heavier than last week. (We promise this is gonna work for some PRs!!!)
Stamina (don’t post on board): 4 Rounds, not for time: 1:00 Frontrack March in place (AHAP – Unbroken), 50m Overhead Walking Lunge (45/25), 16x Alt. Single arm DB Clean and Press (AHAP).
Work Capacity: 5 Rounds for time:
- 25/20 Calorie Row
- 10 Slam Balls (30+/20+)
- 8x Toes to bar
- 6x Power Cleans (160/110)
Cool Down: 4 Sets: :20 Russian Twists / 10 GHD Sit-ups