18 October 2018
Warm-up: 500m Row, 3 Rounds: 10x Burpees, 10x KB RDL, 10x KB Swing.
Strength: Deadlift: 5×4 5-10# Heavier than last week.
Stamina (don’t post on board): 1 Round, not for time: 400m Sled Push, 400m Walking lunge, 50x Burpee – Pull up.
Work Capacity: 4 Rounds for time:
- 40x Air Squats
- 30x Sit ups or GHD (please notate)
- 20x Push ups
- 10x Pull ups
- Run to End of Parking Lot and Back with a Plate (45/25)
ARX: Sub 4x Rope Climbs for Pull-ups
Cool Down: 4 Sets: Planks 1:00 on/off