18 March 2020
Warm-up: 3 Sets: Block Run, 16 Curtsy Lunges, 12 Air Squats, 8 Good Mornings
Strength: Deadlift: 10 Rep Max (Touch and Go Only, Can not re-set the bar!).
Stamina: 5 Rounds, not for time: 20x GHD Sit up, 20x Alt. leg Reverse lunge Holding DB in each hand (Heavy), 8x Max height and distance med ball toss. (Kettle bell swing type motion with medball – release ball at apex, ball should end up behind you).
WOD: For time:
Run to W. Alabama
30 Wallballs, 15 Toes to Bar
Run to Sul Ross
20 Wallballs, 10 Toes to Bar
Run to Branard
10 Wallballs, 5 Toes to Bar
Cool Down: 4 Sets, not for time: 20x Hollow Rocks