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