5 December 2017
Warm-up: 3 sets: 300m Row, 10x Barbell Good Morning, 10x Jumping Air Squat, 15x (4 count) Mountain Climbers.
Strength: Deadlift: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4. *Try for 5-10lbs heavier than last week.
Stamina (no need to write on board): 5 Rounds, not for time: 20x Over the back Slam Ball Toss (40/30), 40x Sledge Strike (20/Side), 5x Tire Flip.
WOD: 5 Rounds for time:
- 30x Double Under
- 15x Power Snatch (95/65)
- Run Block
Cool Down: 12xParking Lot Sprints