27 February 2020
Warm-up: 10 Minute AMRAP: 200m Ski Erg, 200m Bike, Run Block – Stagger Athletes to share equipment, then, 2X 12x Alternating Arm DB floor press, 12x DB Plank row, 12x GHD Sit-ups.
Strength: Bench Press: 3X10 (attempt to use same or more weight as your 4X8 set two weeks ago).
Stamina: 5 Rounds, not for time: 25m DB Bear crawl, 16x Double arm KB Clean and Press, 12x Weighted Supine ring row.
WOD: 4 Rounds for time:
- 5x (Rd1)/ 10x (Rd2)/ 15x(Rd3)/ 20x(Rd4)
Dumbbell Man Makers (35/20) – DB Pushup, Row Right, Row Left, Squat Clean to a Thruster
- 50 Double Unders (100 Singles)
- Run Block
Cool Down: 5X Parking Lot Sprint, Rest by Walking Back