13 February 2020
Warm-up: W. Alabama Run, then, 3X Bear Crawl Across Gym , Handstand Hold 0:30, 10 Push-ups
Strength: Strict Press: 4X8, Warm up then keep the sets the same.
Stamina: EMOM20 5 Burpees, Sprint Across Gym, Rest Remainder of Minute
WOD: “Burn Notice” Courtesy of Coach Austin
9 Minute AMRAP
10 Deadlifts (225/155)
10 Toes to Bar
3:00 Max Calorie Row
*Pick a Deadlift Weight that is 40-45% of your max. Should be unbroken Deadlifts. Toes to Bar should be 1-3 Sets. Meant to cause fatigue in the first 9 Minutes and then Cardio Sell out for the last two minutes.
Cool Down: Wall Sits: 5 Sets: 1:00 on/off