5 October 2018
Warm-up: Run out the back bay door to Audley, then to W Alabama, then to Buffalo Speedway then to Richmond, then to Audley then back in the front bay door.
Strength: Clean (yes, squat): 5×4 AHAP (Heavy) – Same Heavy Weight OR Snatch – 1-1-1-1-1-1
Stamina (don’t post on board): 4 Rounds, not for time: 20x Plyo Push up, 20x Single Arm DB Clean and Press (Heavy – 10/Side), 200m Run with sandbag.
WOD: Team WOD (Teams of 2 or 3)
For Time: 2 Rounds, One person working at a time, break up between partners however
10 Handstand Push Ups
20 Deadlifts (225/155 lbs)
30 Box Jumps (30’’/20’’)
40 Pull ups
50 Wall Ball Partner throws (with AbMats) (20/14)
Length of Gym walking lunges with a plate (45lbs/25lbs)
Cool Down: 10 Sets: Max Effort 20 Seconds on Bike, Rest Remainder of Minute