30 November 2017
Warm-up: 5 Rounds: Parking Lot Run (forwards to Audley, then backwards back to AllSport), 10x Wall Ball, 10x Good Mornings
Strength: Deadlift: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4.
WOD: 3 Sets with 2:00 rest between sets:
- 10x Goblet Squats (70/53)
- 8x KB Swing
- 6x SDHP
- 10x, 20x, 30x, etc. increasing by 10 each round. Double Unders (2X Singles)
Cool Down: 3 Rounds: 10 GHD Sit-ups, 20 Russian Twists.