20 February 2020
Warm-up: 500m Row, 3 Sets: 10x Alt. Single arm Hang DB Squat Snatch, 4x Renegade row, 15x V- up. 500m Row.
Strength: Bench Press: 4X6 (increase weight from last week).
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: 8:00 AMRAP, Rest 4:00, REPEAT:
- 500/400m Row (alternate with Running the Block)
- 15x Kettle Bell swing (53/35)
- 10x DB Burpee (40/25)
Cool Down: 3 Sets: 40 Lunges