11 October 2018
Warm-up:. 500m row, 2 Rounds: 20x Alt. DB Bench Press (Resting arm in locked out position). 20x Band pull aparts, 10x Burpee.
Strength: Close Grip Bench Press: 8×8 AHAP – Unbroken all sets, 5-10# Heavier than last week. Set up for WOD in between Sets. 20 Minutes Max
Stamina (don’t post on board): 4 Rounds, not for time: 20x Knee to elbow push up, 20x Chin up, 50m Gun walk.
WOD: For time:
- 1 Mile run – 5 Laps Around Block
4 Rounds for Time:
- 7x Clean and Jerk (135/95)
- 9x Wall Ball (24/20)
- 50x Double Unders (100 Singles)
Cool Down: 5 Sets: Wall Sits: 1:00 on/off