2 October 2019
Warm-up: 3 sets: 250m Row, 15x Jumping Air Squat, 12x Russian KB Swing, 20x Mountain Climbers (start as a stretch, then increase speed each round).
Strength: Back Squat: 5×5, increase weight slightly from last week (about 2.5-5%).
Stamina (don’t post on board): 4 Rounds, not for time: 50m Farmer carry walking lunge, 200m KB Front rack carry, 16x Burpee box jump.
WOD: 5 Rounds for time:
- 10x Power Snatch (95/65)
- 8x Overhead Squats (95/65)
- 6x Pull up
- Run to the Building Next Door (out back) or to the Big Tree on the left if out front
Cool Down: 5 sets: 15 GHD Sit-ups, Rest Between Sets