13 August 2018
Warm-up: 800m Run to W. Alabama, 2 Sets: 5x Inchworm, 25m Lunge, 10x Air Squats, 5x Broad Jump.
Strength: Back Squat – Work to 1 Rep max (estimated 17 Minutes)
Stamina (don’t post on board): 4 Rounds, not for time: 50m Single arm overhead walking lunge (25m per side), 8x Tire flip, 40x Sledge Strike (20/ side).
WOD: 4 Sets:
- 8x Squat Clean into a Thruster (135/95)
- 12x Box Jump (24/20)
- 24/20 Cal Row
*1:00 Rest between sets
Cool Down: 3 Sets: 20 GHD Sit-ups, Rest between sets