3 April 2018
Warm-up: 800m Run to W. Alabama St., 3 Rounds: 20x Air Squat, 15x Russian Kettlebell Swing, 5x Box Jump (no need to drag out every box-sharing is caring).
Strength: Back Squat: 3-3-3-1-1 Build each set- Last set should be max load.
Stamina (don’t post): 1 Round, not for time: 400m Walking Lunge, 50x KB Overhead Squat, 100x GHD Sit up.
WOD: 5 Rounds for time:
- 500/400m Row
- 20x Kettle Bell Swing (55/35)
- 10x Pull up
- 5x Burpees
Cool Down: 5 Rounds: 10 Hollow Rocks / 10 GHD Sit-ups