12 June 2018
Warm-up: Block Run, then 3 Rounds: 10x Push-ups, 10x Burpee, 10x Ring Row. One more Block Run!
Strength: Push Press: Work up to 5RM for the day, then 4×5 @ 90%
Stamina (don’t post on board): 4 Rounds, not for time: 15x Sandbag Burpee (Push up on SB + SB Clean & jerk), 100m KB carry- One arm overhead carry, other arm farmer carry, switch arms at 50m, 10x Muscle up.
WOD: 4 Sets:
In 3:00, complete:
- 10x Alternating Dumbbell Snatch (50/35)
- 10x Burpee Box Jump
- Max Calorie on Rower/Ski Erg/Assault Bike/C2B/Assault Runners/Double Unders
- RECORD BEST SET of Calories or Double Unders, (Please don’t mark with chalk on mats)
*2:00 Rest between sets
Cool Down: Tabata: Flutter Kick, Tabata: V- up, Tabata: Mountain Climbers.