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28 September 2018

28
Sep

28 September 2018

28 September 2018

Warm-up: Eastside Lap then, 3 Rounds:  5x Renegade row, 12x Dumbbell Push Press.

Strength: EMOM: 10:00: 4x Bench Press @ 60%

Stamina (don’t post on board): 4 Rounds: 20x Ring Dip, 50m Sled Push (Sprint), 50m Hand over hand sled pull.

WOD: 20:00 AMRAP:

  • 16x Dumbbell Snatch (8/side – 55/35) – Does not have to be alternating!
  • 12x Hand Release Push ups
  • 10x Mountain Climbers
  • 8x Ab Mat Sit-ups
  • 200m Run to Audley from the Front or to the Front of the New Building Next Door if out back
  • Rest 1:00

Cool Down: 6 Sets:  10 Hollow Rocks, Rest between sets

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