15 April 2020
Warm-up: 3 Sets: 2:00 Aerobic cardio (Bike, Row, Run, Jumprope etc), 10x Dumbbell or Kettlebell RDL, 10x Russian KB Swing.
Strength: Deadlift: 7-5-3-1: Increase load with each reduction of rep count.
Stamina: 4 Rounds, not for time: 50m KB Walking lunge (one arm overhead, one arm farmer carry, switch arms at 25m), 12x Sandbag get up (6/side), 10x Burpee broad jump.
WOD: 16 Minutes
Buy In: 3-6-9-12-9-6-3
Alternating Dumbbell Snatch X2 (6-12-18-24-18-12-6) (50/35)
Double Unders X3 (9-18-27-36-27-18-9)
In the remaining time, Run Max Distance
Walk back as a cool down
Cool Down: 4 Sets: 20 Hollow Rocks, Rest between sets