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