12 March 2020
Warm-up: 3 sets: 3 Sets: 250m Row, 12x Hand release Push up, 10x DB Hang clean and press, 10x Lunges with DBs on Shoulders, Run to the End of the Parking Lot and Back.
Strength: Bench Press: 3X6 (Heavier than last week!!!), Get Ready for a 10 Rep Max NEXT WEEK!!!!
Stamina: 4 Rounds, not for time: 20x Banded hand release push up, 20x Supine Barbell Row, 200m Buddy Carry.
WOD: Buy In : Run to Sul Ross and Back, Then,
- Pull ups
- Wall Ball (20/14)
- 2x Double under (42-30-24-18) or Singles (84-60-48-36)
Cash Out: 30 Burpees
Cool Down: 3 Sets 20 Wall Ball Sit ups (10/6)