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14 August 2018

14
Aug

14 August 2018

14 August 2018

Warm-up:  Block run, 3 Rounds: 10x Superman Back Extension, 10x Barbell RDL, 8x Barbell Front Squat (don’t drop empty bars!). Block Run.

Strength: Sumo Deadlift – 1 Rep max (Estimated 17 Minutes)

Stamina (don’t post on board): 1 Round, not for time: 400m Sled drag, 40x Sandbag Get up, 100x Sandbag backrack box step up (20”/18”)

WOD: 21-18-15-12-9:

  • Kettlebell Swing (55/35)
  • DB Thruster (40/25) – Please put up Dumbbells neatly on or under rack

*30x Double Under between each set.

Cool Down: 5 Sets:  1:00 on/off

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