11 June 2018
Warm-up: 3 Rounds: 200m Run, 10x KB RDL, 10x Goblet Squat, 5x Broad jump.
Strength: Deadlift: Work up to 5RM for the day, then 4×5 @ 90%
Stamina (don’t post on board): 1 Round, not for time: 800m Reverse sled pull, 60x Burpee Pull up, 100x Alternating Single arm dumbell snatch.
Work Capacity: 15:00 AMRAP:
- 20/15 Cal. Row
- 10x Burpees
- 8x Power Clean (165/115).
Cool Down: 3 sets: 15 GHD Sit-ups, rest as necessary