8 October 2018
Warm-up: 2 Rounds: 500m Row, 15x Goblet Squat, 16x Goblet Lunge, 5x Burpee – Broad Jump.
Strength: Front Squat: 5×4 5-10# Heavier than last week.
Stamina: (don’t post on board) 4 Rounds, not for time: 50m Overhead walking lunge (45/25#), 20x Burpee – Toes to bar, 20x Single arm KB Overhead Squat (10/Side).
Work Capacity: 5 Sets, each for time:
- 15x Dumbbell Thruster (40/25)
- 10x Box Jump (24/20)
- 200m Max effort Sprint to Audley from the front or Front of New Building Next Door out the back
*2:00 Rest between sets
Cool Down: 5 Sets: 1:00 Planks, Rest 1:00