24 February 2020
Warm-up: 3 Sets: Block Run, 20m Walking lunge, 10x Squatting broad jump.
Strength: Back Squat: 3X10 (make every attempt to do a little more than you did at 4X8)
Stamina: 4 Rounds, not for time: 50m Overhead Walking lunge (45/35), 200m Farmer Carry (70/55), 3x Rope climb.
WOD: 5 Rounds, each for time:
- 12x Single Arm KB Thruster (40/25) – 6 per arm, has to be Kettlebell for RX’d)
- 12x Box Stepovers with single KB (24/20) (40/25)
- 200m Sprint to Audley if out front or to the front of Balthazar Cellars if out back
*Faster athletes rest 2:00, slower athletes rest 1:00 Between sets.
Cool Down 3 Sets: 20 GHD Sit-ups (Can be done in between Backsquat Sets too!)