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18 October 2018

16
Oct

18 October 2018

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

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