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1 October 2018

1
Oct

1 October 2018

1 October 2018

Warm-up: Run to Richmond, Make a right to Buffalo Speedway, On the way back, Perform 5 air squats at each Palm tree.

Sit with Palms Reversed on Ground (stretch out forearms for 1:00; Rest 0:30) X 2

Strength: Front Squat: 5×4 (Heavy, Same Heavy Weight each Set)

Stamina (don’t post on board): 4 Rounds, not for time: 20x Farmer Carry Step up (55/35 – 20”/18”), 10x Burpee Broad Jump, 20x GHD Sit up.

WOD: 14-12-10-8-6-4-2:

  • Toes to Bar
  • Power Clean (135/145/155/165/175/185/195)/(95/105/115/125/135/145/155)

*30x Double Under after each set

Cool Down: 10 Sets: 10 Hollow Rocks, Rest in Between

 

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