31 August 2020
Warm-up: 3 Rounds, Block Run, 20x Jumping air squat, 10x Burpee.
Strength: Back Squat: Work to heavy set of 3, then 5×3 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week).
Stamina: 4 Rounds, not for time: 50m Double arm KB front rack reverse walking lunge, 10x Slam ball – broad jump (perform slamball, once ball is thrown down – perform max distance broad jump), 20x Weighted knees to chest. (DB between feet).
WOD: 5 Rounds for time:
- 20/15x Calorie Row
- 20x Alternating Single arm DB Snatch (45/30)
- 8x Burpees over one Dumbbell
Cool Down: EMOM12: Assault Bike: 20 Seconds Max Effort, 40 Seconds Rest