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8 October 2019

8
Oct

8 October 2019

 

8 October 2019

Warm-up: 3 sets, 250m Row, 4x RDL, 4x Hang Power Clean, 4x Front Squat. Then, run to JITB. Load should be light. Please do not drop empty bars!

Strength: Deadlift 6×4, increase weight slightly from last week (about 2.5-5%). 

Stamina: 4 Rounds, not for time: 200m Farmer carry, 20x KB front rack box step up (20”/16”), 3x Rope climb. 

WOD: 21-18-15-12-9-6-3:

  • DB Thruster (35/20)
  • Burpee  

Cool Down: 5x Wall Sits:  1:00 on/off

 

 

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