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3 August 2020 – WE ARE OPEN! You must be registered!

26
Jul

3 August 2020 – WE ARE OPEN! You must be registered!

3 August 2020

Warm-up:  21-15-9: Wall Ball (light), Russian KB Swing (light) – 3 Inchworm, Run the Block after each round. 

Strength: Back Squat: Work to heavy set of 5, then 4×5 at 90% of heavy set (Goal should be 5-15lbs heavier than last week).

Stamina: 4 Rounds, not for time: 20x DB Speed Skaters (20/10 per hand), 200m Farmer carry, 50m Crab Walk Feet forward. 

WOD: For Time: 

    • 40-32-24-16-8x Double Unders
    • 20-16-12-8-4x Alternating DB Snatch (50/35) 
    • 10-8-6-4-2x Box Jump (24/20)
    • then,  Cash Out:  W. Alabama Run

Cool Down: 4 Sets:  15 V-Ups

 

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