28 August 2017
Warm-up: 800m run (or Row, pending weather), then, 21-15-9: Wall Ball, Slam Ball, Burpee.
Strength: Close Grip Bench Press: 3-1-1-1 Each set to be done as heavy as possible.
Stamina (accessory, not to be posted on board): 5 Rounds, not for time: 10x Strict Chin up, 25m Walking Knee to Elbow Push up, 10x DB Burpee.
WOD: 5 Rounds for time:
- 21x Kettlebell Swing (55/35)
- 12x Thruster (95/65)
- 200m Run to Audley or to edge of new building off Branard
Cool Down: 4 Sets: 8x Strict Toe to Bar, 8x Evil Wheels, 20x Mt. Climber