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6 March 2020

29
Feb

6 March 2020

Warm-up:  Eastside Lap, Lunge from Turf to Rig, 10 Scap Holds on the Rig, One Step Squats back, 5 Inchworms

Strength:  Deadlift 3X8 at the same weight or more as 4X6

Stamina: 5 Rounds, not for time: 16x Weighted push up, 10x Strict chest to bar chin up, 50m Double arm KB Front rack carry. 

WOD:

3 Sets of AMRAP 4:
Block Run (please stay on sidewalks during construction of streets)

5 Burpees
Max Power Snatches (75/45)
Rest 2 Minutes

AMRAP 4:
Block Run

5 Burpees
Max Clean and Jerks (95/65)
Rest 2 Minutes

AMRAP 4:
Block Run

5 Burpees
Max Back Squats from the Ground (135/95)

(score is max reps for each amrap)

Cool Down: 4 Sets:  20 GHD Sit-ups

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