8 August 2018
Warm-up: 500m Row, 3 Rounds: 8x DB Push Press (light), 6x HR Push up, 4x Kipping Pull up.
Strength: Strict Press: 5-3-3-3-1 Each Set AHAP.
Stamina (don’t post on board): 3 Rounds, not for time: 20x Turkish get up (10/side), 4x Rope Climbs, 50x Ring Push up (Rings close to floor, perform push up on rings, this is NOT a ring dip).
WOD: 4 Rounds for time:
- 5x Pull up
- 10x Push up
- 15x Air Squats
Then Run Block
(So, 3 Rounds of 5/10/15 then run block – Do this 4x)
Cool Down: 3 Sets: 20 GHD Sit-ups