7 December 2017
Warm-up: 500m Row, 10x Burpee over Rower, 10x Slamball, 300m Row, 8x Burpee over the Rower, 8 Slamball, 100m Row, 6x Burpee over the Rower, 6x Slamball.
Strength: Bench Press: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4. *Try for 5-10lbs heavier than last week.
Stamina (don’t post on board): 3 Rounds, not for time: 30x DB Snatch (15/R then 15/L- 50/35), 40x Hand Release Push up, 15x Dive Bomber Push up.
WOD: 2 Rounds For Time (use ONE BAR only, must strip weight and add weight)
- 24 Deadlift (225/155)
- 24 Wallball shots (20/14 lb)
- 24 Ab Mat Sit-ups
- 24 Box Jumps (24/20)
- 24 Double Unders (48 Singles)
- 24 Power Cleans (135/95)
Cool Down: Planks (yes, again) – 4 X 1:00 on/off