7 April 2020
Warm-up: 400m Run, 21-15-9: DB Push Press, Sit up, DB Bent over row.
Strength: Strict Press: 7-5-5-3 (increase load with each reduction in rep count) then 1 sets of 10-12 reps at 75-80% of first set.
Stamina: 4 Rounds, not for time: 10x Renegade row, 10x weighted strict chin up, 100m Overhead KB carry (Sub 90 march in place if unable to walk).
WOD: 5 Rounds for Time:
- 20 Calorie Row/ Bike/ Ski erg/Run 400 Meters
- 8x Shoulder to overhead (135/95)
- 12x Box Jump (24/20)
Cool Down: Running, 15 Rounds: 45 seconds Moderate pace, 15 seconds Hard pace.